Link to all Ramadan 2010 posts

You may remember last year I wrote a post entitled Ramadan Fitness Plan in which I outlined the program I was following for fat loss, a plan which helped me lose 8 lbs during Ramadan '09.  I continued training until my net weight loss was 48 lbs, alhamdulillah.

Since that time, I've both trained people in person and online, and I'm continuing my education in nutrition and training.  While it's obvious that the majority of people don't train, what is less obvious is that the advice you've received over the years from fitness professionals is better geared towards people who are themselves already in the habit of being active.

What about the rest of us who never work out, who start and stop programs every 6 months, who have families, jobs, and kids to take care of, and now have the additional 'ibadah from Ramadan upon us?  I know a lot of you feel compelled to try to lose some weight now because you'll be fasting, and what better time to lose weight than when you're not eating, right?

All wrong. Ramadan is not the time for changing your physical fitness habits.  Your focus and priority is 'ibadah, not fat loss.  A fit and healthy body is will definitely help you with your 'ibadah, but starting a fitness program on top of fasting and late night prayer is a train wreck waiting to happen.  Instead, what I suggest is looking at your level of fitness, and incrementally adding tweaks to your eating and physical activity to begin the process.

The Food Plan

What food plan?  You're fasting, right?  There's just one problem – you're fasting.  Slower metabolism.  And then at night, you're eating more than what you normally would to make it back up.  And, since we're in Ramadan, every variation of samosa and bakhlava is served before and after the main course.  Every night.  And then to add insult to injury, you eat again after taraweeh, and then go to sleep.

Without exception, the most important fitness activity you can do this Ramadan is please Allah by following the Prophet's advice:

On the authority of Al-Miqdam ibn Madiy-Karib who said: I heard the Messenger of Allah saying, “No human ever filled a vessel worse than the stomach.  Sufficient for any son of Adam are some morsels to keep his back straight.  But if it must be, then one third for his food, one third for his drink and one third for his breath.”

Whenever anyone asks me what training regimen they should do, the first question I ask them is about their eating, and it never fails, they're overeating.  In most gatherings I've attended, I see well-circumferenced plates with food stacked vertically and horizontally.

What follows is a simple system for you to use, according to your level of discipline

Level 1:  No Discipline / Control Over the Menu

For those of you eating indiscriminately throughout the year, let's not talk at all about food quality, and let's focus solely on quantity.  You know best-tasting foods will be placed in front of you everyday, you know you won't resist it, and you know if you try to discriminate and eat one item and not another, someone will harass you about it.

Go ahead and eat a little bit of everything, but make sure the quantity stays low.  Meaning, take slow measured bites, and keep checking if you have that gnawing feeling in your stomach you had earlier when you were fasting.  If it goes away, stop eating immediately and save the rest of your food for later.  Snack a little on dessert, and you're done.  Have some tea, and eat just a little bit after taraweeh.

Make sure you have suhoor in the morning, and make sure it's simply a normal sized meal, and don't worry about stuffing yourself for the day – it doesn't work.  Do make sure you're well-hydrated, though.

Level 2:  Some Discipline / Say in the Menu

If this describes you, then focus on bringing some balance to your plate – instead of piling on rice or naan, take much smaller portions of rice and naan, and add more meat and vegetables.  Don't worry too much about fat, it'll be out and about. Make sure to keep the quantity of food reasonable, as described in Level 1.

Level 3:  Total Control

  • Proteins:  Lean, complete proteins from chicken, turkey, beef, or whey protein shakes of your choice.
  • Carbs:  Slow carbs like lentils and hummus, fruits, and veggies.  No starchy carbs like pasta, rice, or bread, unless it's within 90 minutes post-workout.
  • Fats:  Get at least 5 grams of fish oil as well as olive oil (uncooked), almonds, and peanuts.  Avoid saturated fats and trans fats.
  • No Processed Foods:  Foods should come from whole food sources.  Salad dressing and twinkies are not whole food sources.  Samosas are the enemy.

Training Regimen

Before we talk about what to do, let's talk when you do it, and why.  I advocate working out one hour prior to breaking the fast because the body is primed and ready for more carbohydrate consumption (from starchy sources).  There's debate as to whether whether working out in a fasted state is good or bad for the protein synthesis (meaning muscle loss), but I consider it irrelevant, one way or another.

I say this because the proposal of working out after taraweeh prayers is just a tad impractical – in Chicago, 'Isha prayer starts at 9:30pm approximately, so you're looking at 11pm before you get out of the masjid, and 1am in the morning is around when your work, shower, and post-workout meal are completed and consumed.  And then you can wake up for suhoor at…4am, just 3 hours later.  As it turns out, studies also show inadequate sleep is also harmful for muscle-protein synthesis and fat loss.  I would guess most people would not handle that beyond 2 – 3 days tops before crashing and burning.

So while working out an hour before the fast concludes is potentially not optimal, it is sustainable, and more than idealized tweaks that are optimizations at best, I prefer that a person who's training build a program that's sustainable.  A sustainable, consistent program will any day, hands down beat an optimal, impractical program.  This is particularly important for those of you who always get going on a fitness program earlier in the year and are then sidetracked by Ramadan.  Having said that, let's get to the specifics:

Level 1:  Absolute Beginner

Get yourself a pedometer and some Vibram Five Finger shoes (they're funky looking and neat feeling) and work on getting between 6000 – 10,000 steps daily.  Climb the stairs, and play with the kids if you have any.  Set aside 1 – 2 hours before breaking the fast, and work on making that your “training” hour.  If you can build that into your day, and follow what I outlined in Level 1 eating, you can expect to lose a fair amount of weight, provided you're consistent with this on a daily basis.

Level 2:  Intermediate

If you want to do cardio, keep the pace moderate on the treadmill.  For weightlifting, go with heavy weights, and lift them fast.  I would say whatever you can lift 4 – 6 times, aiming for a total of 25 reps on exercises that are compound movements (bench, deadlift, squat, bent over rows, shoulder presses, dips, pull ups, lunges, etc).  By lifting heavier weights, you'll help protect your muscle throughout Ramadan.  Aim to do this at least 3 times weekly.  And make sure you do what the Level 1 guy is doing as well.

Level 3:  Advanced

You'll do what Level 1 and Level 2 is doing, but in one of your workout sessions, choose weights you can only lift 2 – 3 times, and aim to lift it a total of 15 reps.  Or, if you're feeling a little crazy, you can do an all-out athletic training program like P90x (wouldn't recommend it unless you have a death wish).

Workout Template

You can choose the exercises you want to do like so:

  1. Upper Body Push
  2. Upper Body Pull
  3. Lower Body Movement
  4. Isolation Movement

For example:

  1. Weighted Dips
  2. Wide Grip Pull ups
  3. Hack Squat
  4. Bicep Curls

All of this can be found in greater detail in Chad Waterbury's book “Huge in a Hurry” (which I've used and benefited greatly from).  By the way, the advice above was for sisters as well.  If you don't have equipment, then focus on the moderate-paced cardio and at the very least, Level 1 Eating.

Conclusion

I've tried to keep this program as simple and practical as possible for as wide a number of people as possible.  However, if you have specific questions you need addressed about the program, the comments section below is a great place to start =)  As always check with your doctor first before starting any sort of program.

56 Responses

  1. Mainoooo

    Masha Allah, this is a good article and so was the Ramadan Fitness Plan one. The only issue is the fact that the local masjid serves iftaar which is great but I generally don’t always break my fast there because the food portion is big and unhealthy. Rather than stuffing myself with a load of food and throwing the rest away which is a waste and also very wrong, I just do not eat the food.

    They also serve food that is fattening and oily. I am picky with meat too and I do not like to eat lamb which makes it harder for me.

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    • Nezro

      I just bring my own food. My masjid has a microwave so I just pop it in and go.

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      • Mainoooo

        That is a good idea, but I do not want the people at the masjid think I am not breaking my fast there with masjid’s food out of arrogance or something >.> Sometimes I feel left out, but I could try it anyway insha Allah :)

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      • Nezro

        I guess I never thought of that. Your health is worth more than what some people think anyway. If someone says anything just say ‘doctors orders’. done.

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      • Mainoooo

        You are right. Masha Allah, thank you. I do get sore throats from eating foods that are too oily anyway, so I am sure sisters will understand ^^

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    • Siraaj

      If you do decide to eat that food, just take less and leave the rest behind, saying it was too much food for you.

      Siraaj

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      • Mainoooo

        Well it is kind of not possible, because the masjid serves foods in those styrofoam take-out boxes, and they usually give a big portion. I have seen people who take 2-3 boxes and eat only the rice and throw out the meat and salad, or some people who just open the box and do not even eat then toss it. Waste of food :(

        Sharing did not work either because one person or the other will dislike something and they end up sharing, perhaps the salad, and are still hungry.

        And this may be a little strange also, but my aunt has gotten cold sores (herpes) from sharing with someone else and had to deal with it for the rest of her life.. I prefer not sharing meals with other people, and I do not want to sound rude and ask if they have such and such.

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    • shiraz

      a good tip is to have steaks in ramadan for iftaari, use your george forman grill and have chicken or meat steaks with salad – its healthy and you will shed the fat !

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  2. HassanAdnan

    JazakAllah brother Siraaj I was thinking about loosing weight in Ramzan too.

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  3. Amy

    Hey, you didn’t mention egg-whites as a lean protein source as well, and bread/rice/pasta can possibly be “slow carbs” if it’s whole grain. Whole wheat bread or pasta, and brown rice. I make roti now with whole wheat flour and you can put soy flour in it too (just keep it small.)

    And for the “absolute beginner” getting 6k-10k steps a day, some ideas: walking around the block, in shopping malls, taking 15 minutes during lunch or breaks to walk (especially since you won’t be eating in Ramadan) can add up at the end of the day. I almost have a nightly ritual of going for a short walk since a lot of times by the end of the day I don’t have quite enough steps (I aim for 5k daily–which does not include 5x/wk cardio) but if I don’t make an effort, and stay home, it can be hard to reach even that modest goal. So my nightly walk has become a nice habit, very relaxing (especially in these summer nights when the days are hot but nights are cool) and I usually bring my husband along and we have a nice chat.

    Other options: super-box stores (Costco, Sam’s, BJ’s), shopping malls, parks, and a treadmill (if you workout already, tack on an extra 15-20 minutes of walking to your routine) can help your reach walking goals. A lot of times I’ll use that time (while walking) to catch up on news, etc.

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    • Nezro

      I would just eat the whole egg. You need the fat and it will keep you satiated and full longer. I really don’t consider those to be ‘slow carbs’ as they still have the tendency to spike insulin levels which is what we are trying to avoid.

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      • Siraaj

        yeah, they can, in the end, fast and slow is all relative, right? I’d definitely recommend whole grain bread over white rice, for example, but not over lentils or hummus.

        Siraaj

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    • Siraaj

      Yeah, I left out the egg whites and the breads, being sort of a complex carb nazi because you know most people are going to take some anyway :)

      Great suggestions for walking options!

      Siraaj

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  4. Leo

    I usually work out every day (cardio) and stop during Ramadhan. But I had the craving and have been going gym an hour and a half prior to Iftar. It was great! I saw loads of brothers there with the same idea in their mind. I also find the last hour of the fast the hardest (especially when the house smells of food being cooked), working out takes my mind off it. My only fear was of passing out as I wasn’t hydrating. I usually drink a litre of water when working out. But alhamdulillah I’ve been ok. For suhoor I’ve been having cereal. I think cereal is great especially porridge as you don’t feel bloated afterwards and it’s easier to get back to sleep.

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    • Siraaj

      Yeah, you have to wonder, what were the Muslims doing back in the day, in the desert, with no A/C, fasting. The human body has so much more potential than we give it credit for.

      One hour or so before iftar isn’t all that big a deal.

      Siraaj

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  5. Mostafa

    As Salaamu Alykum,

    Good post Akhi! So, telling from your workout template, we should just do four different weight lifting exercises?

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    • Siraaj

      Not just any four, but within the template pattern so that you have a full body workout that’s balanced.

      Siraaj

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  6. Farhan

    I’ve losted 10lbs since Sha’ban 15. I would be happy if I wasn’t already on the thin side. I basically eat a quick Suhoor and a modest Iftaar so I can pray and hit Taraweh- gotta get there ASP cuz of parking and all.

    Pre-Ramadan I already ate 1/4 the amount of the average [desi] person. Now its probably 1/10th, no exaggeration.

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  7. Nezro

    Nice writeup. Another way for people to control quantity is to use smaller utensils and plates and drink some a decent amount of water with your meal. This is the first Ramadan that I’ve been following the Paleo diet (no sugar/wheat/gluten) and I feel awesome. Suhoor consists of a 2 egg omelette with some chicken and sunflower seeds for extra fat along with a protein shake. Dinner is usually something similar (protein+fat source) and I’ll have a nectarine/peach with some walnuts as a snack. So far I’m able to maintain close to my regular workouts (olympic lifting and crossfit) though I’m paring down the heavier conditioning days. Working out close to iftar is key and works pretty well. I’ll suplement my dinner on workout days with sweet potato to help replenish glycogen levels.

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    • Siraaj

      Masha’Allah, Olympic Lifting and Crossfit? You must be in phenomenal shape (or getting there) :) Yeah, I pretty much do the same on workout days, one recommendation I’m going to test out later this year will be the use of raisins post workout =)

      Siraaj

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  8. Abdul-Qadir

    @ Siraaj

    You mentioned you used a book called ‘Huge in a Hurry’. Have you ever looked at the book ‘Men’s Health Big Book of Exercises’? I was thinking of getting it to see what different types of exercises I could use, so I was wondering if anyone else has used this book.

    This question is also for anyone else that has used this book as well.

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    • Siraaj

      I tend to recommend programs that have specific goals in mind. A book of exercises is paralysis by analysis waiting to happen :) I’m not sure if it has programs in there, but if it doesn’t, I’d skip it – I would opt for a program that targets a goal like fat loss, performance gains, or hypertrophy / strength.

      Most people need a fat loss program, so if you’re looking for that, I can recommend a few.

      Siraaj

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      • Abdul-Qadir

        I am trying to gain stength, are there any specific programs you recommend that do not require a full gym? I dont have a gym membership (yet). And I forgot to say before, Assalamualaikum.

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      • Siraaj

        If you’re just starting out, any weightlifting / strength training workout will do the job. After your body is conditioned to training, you’ll want to lift heavy weights (like 4 – 5 sets of weight you can rep 2 – 4 times with proper form).

        You’ll have to buy a home gym or get a real gym membership :)

        Siraaj

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  9. Sister

    @Siraaj
    Salaam- for a sister on level 1 what is the best thing to eat during suhoor? I normally have cereal and a couple of glasses of water…

    Also whats the best thing to eat when you open your fast- after the date and water? Should it be fruit, carbs, protein etc?

    jzk allah kr

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    • Siraaj

      At level 1, we’re just trying to control food quantity without thinking of food quality, so whatever you eat, whether it’s cap’n crunch or total, I just don’t want you filling up so much that you’re bloated. If you can control your dietary choices, a couple of scrambled eggs and a slice of whole grain toast, and a few dates to keep it sunnah style :)

      For dinner, after the dates, I think a scoop of whey protein mixed in a bit of skim milk is a great start (I go with Optimum Nutrition Whey). If shakes aren’t your thing, though, a little bit of everything is ok, just don’t overdo it, pray, and then come back looking for more for the “actual” dinner, if you know what I mean.

      Siraaj

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  10. islam deen

    Try and go semi low carb that helps alot…focus more on salads fruits and veggies…keep the roti, naan and rice to a minimum..and eat lots of meat.
    Use stevia sweetner its all natural…do not use the splenda crap, and of course not regular sugar.

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  11. n

    I’m 30 years old and in great shape (weight wise) for my height. No fat.

    I don’t stuff my face with chunks of food. I eat healthy and i follow the 1/3 eating rule alhamdulillah.

    I don’t gain weight that fast either.

    My stamina is low – i attribute that to lack of exercise.

    Now…given that info…does regular exercise(walking is easiest) truly have benefits for someone like me aside from building up my stamina?

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  12. Sarah

    Excellent advice masha’Allah! I was planning on suspending my workout routine during Ramadan but insha’Allah I’ll take your advice and work out for an hour before iftaar. Jazaak Allahu khairan for the tips!

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    • Siraaj

      Awesome, let us know how it goes after trying it a few times (first time might be a bit of a ringer).

      Siraaj

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  13. Sally

    Nice update! I’ve tried working out at the last hour of the fast, but it felt like I was going to pass out. My challenge so far has been getting full quickly and not being able to eat enough to support my metabolism. With only 3 hrs of active eating possible for me, getting in all the water and proper nutrition is a chore! I eat clean and would appreciate any tips!

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    • Siraaj

      Hmmm, if intensity is too high, try decreasing it and using Ramadan as the time you work out to keep yourself in maintenance mode. For eating, you might try waking up at night and having protein shakes and BCAAs throughout the night (bodybuilder’s qiyaam ul layl to prevent muscle loss :)) At the very least, have a good dose of protein, maybe even a serving and a half, before bed.

      Siraaj

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  14. Olivia

    Brother Siraaj,

    HELP!! I just ate 690 calories of chocolate that my husband bought for me!!! What should I do now??!?!

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    • Siraaj

      Great audio, just heard it for the first time, would recommend it, especially the sample home workout program for sisters who don’t have time for the gym :)

      Siraaj

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  15. Nadia

    Assalamu alaykum Br. Siraaj,

    For a sister who is a level 2 as far as controlling quantity but not having enough quality foods, and recently started cardio in the evenings after work, when would you suggest is the best time for me to continue doing that during Ramadan? My trainer recommended about 30-45 mins of cardio and aerobics three times a week and the only time I can really fit that in my day is right after iftar and before Esha and Taraweeh. Is this okay or do you think it’s better for me to bump it back to an hour before iftar?

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    • Siraaj

      Walaykum as salaam Nadia,

      There’s this raging debate among fitness enthusiasts about fasted cardio – essentially, some of the most successful gym enthusiasts wake early in the morning, don’t eat anything, and do their cardio first thing, essentially on an empty stomach.

      Some claim that it’s going to burn fat more than other times due to being in a fasted state, others claim it makes your ripe for muscle loss. Somewhere in between is a group that says it’s beneficial provided you don’t go too hard and supplement with some BCAAs to mitigate muscle loss.

      And then, how does all this apply to someone who’s fasting and awake? The only way to really know for sure is to pick a particular way of doing it, measure your bodyfat / girth and other essential markers for your specific goals, and see how it works out over a two week period. Then change the variable of eating before the workout, and measure that effect for two weeks (assuming intensity remains the same), eating with your regular eating pattern (because you’ll probably not change that pattern).

      Most people don’t care enough to do this (including me). The best way to choose your workout time is choosing one you can do while still prioritizing your worship. The good news for you is that if you pray ‘isha at home, you get more reward :) I prefer the time before iftar because practically speaking, the time between iftar and ‘isha is about an hour and a half, which isn’t enough time for me to eat, relax, then go to the gym and workout, shower, and then hit ‘isha at the masjid (and the gym and masjid about 5 and 10 minutes away, respectively).

      So bottom line, decide what you want out of Ramadan worship first, and fit the work out into a spot that will accommodate that, and which you can do consistently. If it ends up that working out before ‘isha and taraweeh is best for you and you can’t catch the ‘isha prayer on time, maybe pray at home and do taraweeh on your own, and use it as an opportunity to read more Qur’aan, insha’Allah.

      Siraaj

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  16. Awkward

    Great Post Br. Siraaj!

    I am overweight about 30-40 lbs all my adult life and am not sure how to get started on an exercise plan. I bought this Men’s Health book that has programs such as three month strength building, 6 month beginner work outs and etc….

    Can you give me some recommendation on whether I should use this book’s program? I just need some sort of direction and program to follow weekly. I am tired of carrying all this weight!! :(

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    • Siraaj

      If you’re willing to spend money (about $99 / month), I would recommend precisionnutrition.com’s lean eating program for men. They’ll teach you how to eat, provide you with the work out plans to do in the gym, and you’ll have a coach to answer all your questions.

      The most important factors in fat loss programs are two – consistency and intensity, and those are both on you ;) You must consistently get to the gym or do your program, and you have to be sweating bullets in the first 10 minutes all the way to the end of the hour, otherwise, you’re a cardio bunny on a treadmill / elliptical / exercise bike.

      Every weight loss program and eating program will have it’s strengths and weaknesses. Don’t get caught up in all that, you’ll just give yourself a headache – pick one, follow it to the end, and make sure to be consistent and intense, and insha’Allah you’ll see the benefits.

      As far as programs go, I recommend Men’s Health Book of Muscle (no nutrition program here), P90x (also comes with nutrition program), and Lean Eating from Precision Nutrition. If I had to recommend a diet program to choose that’s separate from the weight training, I’d go with the Zone’s recommendations:

      http://www.zonediet.com/RESOURCES/ZoneDietHints/tabid/79/Default.aspx

      Siraaj

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  17. aisha

    aoa
    i do ragular workouts ragulary even in ramzan after the fast. i eat one boiled egg one apple i cup skimmed milk i cup tea and two glasses of water. and for aftar a date , one cup of mixed fruit without any dreessing , 1/4 piece grllied and cup of tea after an hour. now the sahar time is 4 am and fasting time is 6:45 pm . I am working out at 12 to 1 am. I do the biggest louse workout routine or step aerobics intermediate level.
    But with this routine i am gaining can you help me make a better plan

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    • Siraaj

      Bottom line is always energy in, energy out, but there’s plenty of room for error to occur, it would be difficult to pinpoint from what you’ve said above the exact cause. I’d have to know your exact schedule, your training and eating history, and other markers to provide exact recommendations.

      Siraaj

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      • aisha

        i have sahri at 4 am which includes one boiled egg,one glass skimed milk , i cup tea , two slices of brown bread with a finley sliced chicken. my mothere also advices me to take vitamins tables.Oh i have to take thyroxine for my hypothroid. at aftar its one date, some fuirt salad without dressing and then some protein souce usually chicken. i keep up for two to three hours after sahar than take a nap . after aftar around 8 i have a cup of tea.thanat midnight i do workouts mostly caridio now days i am doing the biggest loser cardio max .

        as far as my training and eating history is concerned.I have been on diet for last five years with some occasional breaks.I dont eat rice, wheat or oil.if i have to eat them its in very small amounts.As far as training goes have been doing aerobics/step aerobics for more than five years in the morning at day break and take breakfast an hour after .For the last half year i have added an half hour on the treadmill into my routine which i do after an hour of my lunch which i take between 3 to 5 pm. take a cup of tea in the evening i aviod eating after 8 pm if i do feel hungry i make a sandwhich with chicken slices.I dont take suger othere than when having an occasioanl bakery product

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  18. Asad

    mA gr8 plan! this is very similar to what im doing right now and i do have to agree with u brother siraj.. one hr before breaking fast is the best time to squeeze in a quick workout.

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