Timing, Food Composition, and Supplements for Muscle Gain | Nutrition for Muscle Gain- Lecture 3

[@silentsam1669]

A Quick summary for those who don't have the time, if you weren't dipped in creatine as a baby you should give up now.

[@fishywtf]

@Michael Evans no double dipping allowed

[@christianduval8374]

..., says Obélix.

[@chasesloan6662]

The Athetes baptism😂

[@kevinsj99]

Dipped in the Creatine River like Achilles 😂

[@CStrik3r]

@@kevinsj99 dip the heel too or small calves forever

[@dernopps]

"Essential omegas are essential" - Dr. Mike, 2020

[@watsonkushmaster3067]

also achilles diss...man this episode was juicy

[@Jimminityjabooboo]

Arrows to the knee are debilitating

[@yl1487]

Have you heard of the dolphin story and 15-carbon saturated fat proposed as a new addition to the essential fat category?

[@Gummyshark17]

"I don't talk to people under 120 pounds. Just kidding...I don't talk to anyone because I have no friends." - Dr Mike. Bahahahaha!!!

[@robertwarren5945]

Brown rice wanted for, “Toilet war crimes”

[@RobRIPDG]

Brown rice was following orders

[@ghfjfghjasdfasdf]

😆

[@DAatDA]

It's official, this channel is THE BEST evidence based fitness content on KZbin. The way Doc presents everything it's so easily understood, even though some of it might seem complex. And possibly the best gym bro impression as well: 11:45

[@mjolnir9421]

not to mention funny asf- the man has so much personality! I just wanna get a beer with the Dr.

[@C0d0ps]

Being able to relate to us mere mortals while having a big brain is huge. Bbq hosted by Mike? I’d book a plane ride.

[@Kimtomaska]

💯 agreed on that. I have been a trainer and nutrition coach for years and this is the most accurate information I have yet to find on KZbin!

[@a_woman_who_loves_to_lift]

I am currently listening to every episode in the series in order, and I can't believe Dr. Israetel is giving this course away for free. He is unbelievably informative. It's like having a trainer in my pocket. 💯

[@DrewPWebos]

What else do u have in your pocket? 😉😉

[@DrewPWebos]

@@a_woman_who_loves_to_lift your turning me on right about now 😜

[@sethgibson4155]

Wtf is happening right now lmao

[@DrewPWebos]

@@sethgibson4155 🤷😂😂😂 she wants for me to explore her pocket rocket pocket.... 🙄🙃

[@RS11g]

it's overkill really.

[@garytaylor6410]

Bit contradictory on gluten when you say seitan is good but gluten not so Erm seitan is gluten dr

[@nikko1305]

Would be awesome if you made a day in the life type video where you show what you eat and explain the reasons why you are doing so! Would be very interesting to see!

[@jackmcmahon2324]

It's kind of amazing how much I've fucked this up over the years.

[@ijmwpiano]

I've been following a strictly plant-based diet for years and man I wish I could have come across this advice sooner. Vegans like to brush off the importance of protein, and yeah, I get it most people just don't have to worry about their protein intake, but protein is so important if you want to build muscle. I've finally started eating almost exclusively higher quality plant-based sources of protein, and let me tell you, I've gained at least 7-8 lbs of muscle just from this year (15 lbs total but assuming only half is lean body mass). I didn't know gluten is such a low-quality protein source. I'm definitely going to look into that and maybe replace the bread and wheat pasta for some lentil pasta and mycoprotein! Much respect Mike, great advice!

[@lindsaytoussaint]

100%! PS as for what protein, if you’re making Seitan (wheat protein based meal replacement which is sold in most grocery stores for an arm and a leg but SUPER easy and cheap to make at home) just add unflavored pea protein to the mix and/or tofu (lots of recipes use tofu for texture) and also nutritional yeast (aids in flavor, texture, and protein composition). Now you have a great complete protein with good leucine content 👍🏾

[@michaelcheng8824]

Mike... Absolutely incredible content. I've been lifting for 5 years and serious about powerlifting for 2 years, yet I still feel like I'm learning SO much on your channel. Thank you for making this info accessible to everyone on the internet. Can't wait for future videos in this series!

[@pywifishingandoutdoors]

'Anabolic fasting, uh folks, that doesn't make any damn sense." Dr. Mike, you always make me crack up with your demenor emphasis. Love the videos!

[@CrpDaddy]

This mans humor is so underrated. Got me crying while driving to work. 😂

[@mitchelwatson8963]

The “don’t talk to ppl that weight 120” had me dying too

[@Sharkenite]

​@@mitchelwatson8963As someone who is 5'2 and at 120, I find this hilarious.

[@destinationlift]

"War crimes against your toilet and anatomy" Love it, you're the best! Many thanks for all the great detailed info and the laughs, keep em coming!

[@DiskoKDiskoL]

"Basics" 39min video.

[@davidec.4021]

Instead of 2 books, pretty good deal

[@Cman775]

I think condensing all we need to know in a single lecture its pretty good. Could have stretched it out to a vid per bullet point, but this is actually more digestible (no pun intended).

[@kappakd]

Not even funny

[@Watcher4187]

Found the Greg Doucette fan.

[@fairykun]

You mention that gluten isn't is great source of protein but also say that seitan is, yet seitan is made with vital wheat gluten, so I guess that confused me a bit :-o Is there a difference between bread gluten and vital wheat gluten?

[@antoinejutras-carignan8710]

I wanted to point out the same thing. To me seitan is mostly gluten.

[@dudleyleroux2571]

@@antoinejutras-carignan8710 Seitan is the protein portion of wheat. It's 75% protein.

[@geneharrogate6911]

I like to hold my breath until Mike says 'here's the deal'.

[@delltross1721]

"I don't talk to anybody at all because I have no friends" Wow he's just like me

[@HardAtWorkPainting]

But seitan IS gluten! I eat it everyday..

[@Nephthy666]

Lol...I was like wait what? I assume your vegan? Only a fellow vegan would catch that.

[@gxtmfa]

@@Nephthy666 I’m no vegan, but seitan and tofu are absolutely wonderful.

[@deeshmond]

Take a drink every time Doc says "gee"... I did it with a protein shake and am now jacked

[@po679]

Canola oil is HIGHLY inflamatory.

[@MariusMitrache]

Doc, love everything training related you post, but the vegan side of nutrition is so not your thing. You've perpetuated some myths from the 70s and provided straight outdated understanding of how plant protein work, though you did it in the best positive / no hate tone I've ever seen. I know you're super self reflective and self critic, and I urge you to take a deeper dive into this whole vegan protein stuff and see where it leads you. You might be surprised. What's there to lose? All best!

[@mence5992]

He just said that if you are vegan you have to eat more protein. Like all the vegan BB and coaches says. Lol.

[@manuelmoreira8575]

Hey Dr. Mike! Could you just solve the confusion about seitan/gluten? Because seitan is composed exclusively by gluten, and you ranked them really apart as fas as quality is concerned...

[@antoniobifulco623]

So simple, understandable and straight forward. This content is gold!

[@andyatch33]

Thumbs up before watching cos you know it’s gunna be good

[@liamengram6326]

Me watching this thinking maybe too much of my protein comes from dairy as I have skyr, a milk protein based shake, and whey protein waffles for breakfast. Dr. Mike: Fear not my child, dairy proteins are legit. 💪

[@jaredbrown1128]

"human volcano, but upside down..." 😂😂😂

[@thegptea]

the one Dr. you dont want to get your test results from..."you might have a little bit of cancer, maybe, probably"

[@jamie5mauser]

I don’t get the vegan argument. How is monocropping and shipping food all over the world better for the environment than eating local wild and ethically raised animals? And so many more animals die in monocropping, but that’s okay because you don’t eat them after you kill them? Strange logic

[@ArdentLion]

Is protein from peanut butter, almond butter etc. an incomplete plant protein? or is it more like soy

[@forgedwithfitness1]

Haha love that " I don't talk to anyone under 120 lbs" . Another knowledge full video. Thanks Dr Mike

[@sigmaman5562]

Or over ten percent fat!

[@derekrobertson9583]

But then he talks to vegans lol

[@StephenMarkTurner]

You rated seitan as a good plant protein. Did you perhaps mean tempeh? Seitan is all gluten, which you didn't think was high quality. Thanks.

[@skeptivorous5202]

Yeah I'm confused for the same reason. Although I don't think he meant tempeh because tempeh is just a type of soy, which he already listed. Very confused.

[@Acdhcup267]

roughly all protein have the same absorptions just eat bit more and you are good to go.

[@manuelmoreira8575]

Also confused with that, specially because he said seitan had like 90% quality but wheat only 25%...

[@djken97]

Seitan is typically made by mixing vital wheat gluten and chickpea flour. Maybe he takes those two protein sources into account when talking about seitan?

[@skeptivorous5202]

djken97 That’s not how seitan is typically made. I’ve made it numerous times. I’ve also bought it in stores numerous times and chickpea flour is never on the ingredients. That’s something else. Seitan is purely vital wheat gluten.

[@ghfjfghjasdfasdf]

This is the hottest fitness channel on KZbin! Thank you so much to the entire crew behind these Productions, I’m learning a tremendous amount and have had a few major questions answered in the process. 🤟

[@christeebs]

curious about your gluten point, because seitan is basically just gluten, but you rate seitan highly and gluten very poorly. Am I missing something?

[@alicelyoung]

I have a quick question about Seitan - I'm confused as to why it's listed as a good source of protein but it's made of wheat gluten, which isn't a good source of protein? Thanks for always putting out amazing free content!

[@DrewPWebos]

U mean Satan?

[@aryanmishra8732]

I have the exact same doubt. Were you able to find a reason?

[@alicelyoung]

@@aryanmishra8732 I haven't managed to find any further info, but I do have a theory - I think because the gluten is 'extracted' from the rest of the wheat and the pure gluten is used to make the seitan, it then becomes more bioavaliable. This is a logical guess though, I have no idea if that's correct.

[@CeroAshura]

@@alicelyoung it's the sheer quantity of proteins per gram of food that makes it a viable source. Some seitan is produced with 40% protein content, basically low class jerky.

[@hannahmitchell87]

Wheat gluten is about 80% protein, so is a good source. The amino acid profile isn't complete though, so it's high protein content but lower protein quality than say soy or pea. If you make your own seitan, adding some pea protein or besan to the dough can improve the amino acid profile (or just eat legumes & beans too, which most vegans do anyway) Hope I've understood your (very old) question! x Edit:typo

[@osmosinsane9611]

Mike!!! You're my friggin idol! Thanx alot for that free info i feel like i owe you aaaaaalot! Peace. -Rock

[@MA-id1hr]

A war crime against your toilet..... Aaahahahhahaahahaaa Epic!!!!!🤣🤣🤣

[@TheDennisWijnia]

Tl;dr this video is around 50% about pooping, can 100% recommend

[@tuomasnurmi7353]

How is it that seitan is so much better than bread and wheat as seitan is literally mostly wheat gluten?

[@rancisgamer]

Umm... excuse me sir... Ah... Achilles is out side the gate yelling RP!!! ...RP!!!.. RP!!!... over and over... he told me it was something about a call out 😳 😂😂😂😂🤣🤣🤣🤣

[@sarahmarah]

I'm confused, how is seitan scoring high as a protein but gluten very low? Seitan is literally (flavored) gluten. Thanks for the very informative video though, maybe it's just a confusion :)

[@Acdhcup267]

All protein sources have roughly the same absorption, the difference is in the amino acid profile so just eat a bit more and you will check overall EAA need and lysine marks for the day.

[@Acdhcup267]

Study from 2019 wich uses better means to observe protein absorption. In summary all protein sources have the same absorption Just eat a bit more because of the amino acod profile differences.

[@insomnia2411]

Been looking around at a few different KZbinrs and I appreciate the info in this and several other videos on this channel. Thanks again!

[@mjolnir9421]

"600 grams of brown rice is a war crime against your toilet-" 🤣 😂 only Mike could come up with this gem. The man is fukn hilarious and a wealth of knowledge!

[@JeanKlaud93]

Lmao I love Dr. Mike. "Alright supplements time, time to push all RP supplements". *Proceeds to unbiasedly talk about supplements*

[@ludwigstenberg1050]

I have such respect for you Dr. Mike and I appreciate that you include the plant based information as well.

[@coke8077]

Doctor Mike is it ok to have to have a small intermediate meal between when I eat breakfast and when I eat my 1st lunch that is about 20g protein?

[@mrwolf750]

The Gods sent Dr Mike down to earth so we can all be like Achilles.

[@GTLifts9999]

The Achilles rant had me in tears 🤣

[@crashflagons]

Hey Mike (or anyone who has an answer and a moment of time/the kindness to answer)! It was mentioned that seitan is a "pretty good" protein source just under meat, but then it was later explained that gluten is not a great protein source. Isn't gluten the main (only?) protein in seitan? Any clarification on this point would be hugely appreciated 🙌

[@kenharnish5778]

How should a person who works nights approach eating?

[@blairskinner8565]

"Ahhh , I dont even know why people eat" 😂😂

[@RightYouAre]

Smashing my way through the series, massive thanks Dr Mike. Golden information here!

[@2080bop]

"I dont even know why people eat!" 🤣🤣🤣🤣🤣 I can definitely relate

[@donald6749]

Thanks for also addressing the good plant protein sources! Great video.

[@stieg_smith]

Me: Looking away from phone 12:31 *happens* Me: Looks back @ phone, “wtf?” *rewinds*

[@noahdexter1033]

Love the content and the respect and open mindedness you have for different lifestyles, but I have a criticism. If instead of eating meat you consume plant meats that are made from a mix of different pea proteins, rice proteins, soy proteins, vital wheat protein etc, tofu, seitan, ie high quality proteins and you consume a high quality vegan protein powder, why would you need to consume 1.5g of protein per lb of body weight. If you look up the bioavailability of these proteins they tend to be pretty high with the differences between meat and these proteins being relatively negligible like you said "splitting hairs". So once again explain why 1.5g of protein per lb is necessary because that is astronomically high. For me that would mean almost 300 grams of protein a day which quite frankly is ridiculous. I would understand maybe if you said something like 1.1, 1.2 maybe but 1.5 that is completely excessive...

[@dudleyleroux2571]

That was specific to plant-based proteins as they are less digestible.

[@LisaSimpsonLiberal]

same outro music as some pirated serial key cracker software

[@Acdhcup267]

wait wtf.... Seitan good, Gluten bad? Seitan IS PURE GLUTEN?

[@jackalbane]

Me: looking forward to important info Also me: wait, Dr Mike has the D&D Starter Set on his shelf, WAAAAAAH

[@ketonobull1649]

I am a newbie to lifting, and I enjoy your straight up answers. However, your abbreviations throw me off. In your typed follow alongs, if you could use the actual words, instead of the abbreviations, I, as well as probably otters , would be able to follow along easier, with out having to stop the video, rewind, and try to figure out what the abbreviators stand for.

[@Ozzypomrescue]

So Im usually anwhere between 100 pounds to 120. Im 5 ft though. But i run at least 4 to 5 days a week usually and during winter, ive been doing more full body workouts indoors. I eat a majority of plain vegetables, beans, lentils, rice, couple pounds of fruit, walnuts here and there and add a couple peppers or hummus to switch things up. No added sugars. No over processed foods. 😆 my goal is to stay same weight but work on muscle definition more. My weight mostly fluctuates based on how much water i consume both food and drinking. I used to freak out about abs not popping but after a gallon of water- yeah its gonna extend the stomach lol Thanks for being one of the few actual fitness experts... with realistic advice

[@hannahmitchell87]

Mike, love & appreciation for all this info you share (& for the laughs) but a couple of criticisms, if you're open to them: So, protein sources: seitan is good but gluten (which seitan is), isn't (?!) & incomplete plant proteins (which seitan also is!) aren't either? How is this anything but totally contradictory? Either the scoring system is flawed, you're misinformed or misinterpreting the data, or both? 19:47 I'm happy to accept the claim of veganism being an 'artificial' or unnatural lifestyle, (not a factor in my ethics), but anyone consuming store bought dairy, whey, eggs or meat should accept the same. They're only obtained through selective breeding, artificial insemination, artificial lighting & supplemetation. And what's the difference in terms of artificiality (if that's even a word?) between supplementing with an 'artificial' plant based protein powder vs an animal based one? Neither are natural. Both are 'designed'. I appreciate that you aren't completely biased against veganism but the artificial tangent was odd & inconsistent, since you didn't apply it to omnivores too.

[@tallformyage]

I work out in the morning. How many hours before lifting should I eat for fat loss? For muscle gains?

[@ClapYourHairFlip]

26:45 addiction based commercials 😂😂

[@andersjensen7348]

Do you think it would make sense to consume proteins before sleeping if you covered your daily intake, but ate about 3-4 hours before bedtime? If you want to maximize muscle gain that is. I understand that the most important part is just covering daily protein intake, but lets say you dont care about the extra calories. What would you advice?

[@Bognerman14]

With my metabolism, I have to eat often, about 5-6x a day which includes waking up in the middle of the night for a protein bar. My stomach wakes me up growling in the middle of the night. I do eat plenty of carbs thru the day.

[@cad10666]

So there's a limit of 40 grams of protein per meal? Im a bartender & I rely on my 70 gram protein shake in the middle of my shift

[@watsonkushmaster3067]

i dont think there is a "limit"...more like too much protein is not going to help with anything anymore...but what "too much" means differs from one to another, thats the problem haha

[@lookmomitsthatboy1869]

Just split that protein shake in two, add some fats or eat somthing like, sunflower seed kernels somthing that has protein fats and carbs so it’s a basic meal. If your going for size, the protein shake just helps with catabolism

[@ollie8429]

Ultimately the body can obsorb around 25 to 30 grams protein per meal .. so every 2.5 .to 3 hours .. obviously this number changes if your 250 pound body builder juiced up ..

[@Bognerman14]

I'm a low meat eater. Just never liked it much but I do eat chicken now and then. I'm mostly vegetarian. I do eat lots of yogurt, cottage cheese, some milk, oats, soy, beans, some chicken, setein, with lots of vegetables and whole grains. I'm 6'3, 240 and would like to be a it leaner. I'd like to add in more egg protein since I haven't been eating much in the way of eggs. I don't get caught up in whether or not a protein is complete or not. Technically all proteins are complete, it's just the percentage of aminos, plus yourbody will always out it together in the end, so don't get caught up in complete proteins. I do have friends who are vegan who are huge. I am semi vegetarian so I can eat a lot of dairy etc. Plus I do two whey shakes a day. Vegan is harder for me and I've tried it. I think nature designed us to be mostly vegetarians with a little meat but most people are omnivores anyway.

[@sk7172]

Did Dr Mike just have the audacity to suggest SKIM MILK???? He goes from hero to zero.... I call it blue milk lol I'll stick to whole or water thanks! ;P

[@shanepettit6872]

I’d rather keep calories at reasonably moderate levels. And just keep the fat off while gaining a little less muscle. All that muscle does no good unless someone can see it. Speaking from a bodybuilding view.

[@gabem8712]

Hey coach Mike, seitan is pure gluten so it probably shoudn't be in the same column as soy and mycoprotien.

[@nickybjammin7629]

How about cream of wheat for my carbs? I don’t think I’ve ever had cream of wheat, but it looks pretty good.

[@a_lethe_ion]

... the one benefit my semi ish lazy life has (well I bike and walk, like around 68k step every day 6 days a week) is i dont have high caloric need. because i dont eat much. bc im poor and like cooking for myself isnt super fun and autism means im fine literally eating the same for months. and its not much so like if i wanted to gain muscles id have to ay more money for food and eat more and im already regularlly dehydrated bc i fortget to drink bc i have no thirst. im like a fucking granny

[@areenmc7033]

Im curious about this : how can sometimes other people with PHDs say stuff as (fasting is anabolic because of the increase of GH) WHILE THERE ARE NO NUTRIENTS IN THE BLOOD STREAM . Like its weird

[@nf1]

I agree with you, you're not going to gain any muscle fasting. However you will have nutrients in your bloodstream, because your body is going to realise its stored energy aka fat Into your blood

[@MrKevinBatten]

War Crime against your toilet! You are a little guy but big time funny. JK about size of course. Don't get all dysmorphic. I really hope you aren't secretly a complete arse.

[@TerasiaEntertainment]

Why does he assume that random people watching this video know what the hell FBR and leucine are? He talks about these like the snow falling, like it is common knowledge...

[@vete6864]

spending less time on the toilet since going vegan and starting to put on weight btw. the frequency doubled though... most of what you say is true but please dont just assume things you evidently never tried and cant learn from books. thank you for the lecture, it was still great ps: i do supplement, obviously. my point is just that fibre is not too big a deal since everything just works as its supposed to instead of being stuck all the time. imho net positive

[@lrod425]

Mind blown on the amount of info. Just learned about this channel from the Morning Kombat channel. Luke Thomas wasn't lying. This channel is amazing.

[@jackr1779]

Please can anyone recommend a good Gainer shake? So many appear to be full of crap fillers, thanks guys! Happy lifting!

[@spunkymonkey5102]

1:40 nope you are wrong, when fasting your body releases HGH would which is a muscle sparring hormone, because evolutionarily you want the muscles when ur starving so u can actual get food, you also release brain derived neurotrophic factor which may increase your ability to hone techniques due to increased synapse generation. Fasting is a great way to lose body fat while holding onto muscle mass

[@iancraig8481]

Where can I find a list of protein sources with high quality and digestion efficiency? Everything online is trying to say quinoa is a complete protein and I’m having some issues getting to an alternative source of plant protein that isn’t made directly from gluten or highly expensive

[@geetee2694]

8.30 doesn't sound like you don't know. ;) Thank you for your great work (and humor).

[@bv_benhur2087]

These lectures are great but some of the info is outdated in comparison with the current scientific research on hypertrophy. Nevertheless, great information.

[@JimmuTennothefirst]

Ok this doesn't make sense. Seitan is good and gluten not... Seitan is a close to 100% gluten that's what seitan is. In Japan where seitan was invented it's literally called gluten meat.

[@kurasaki81]

What you say about plant protein or protein from bread being digested for only 25% is not true, maybe if you don't chew properly lol.. Plant protein are absorbed 20% less efficient, and that is easily countered by eating more of them. Also it is a myth that the protein has to be complete in one meal. The body has a free amino acid pool and will use that to complete for what is needed at that time.

[@christianduval8374]

Can we have a vid about optimizing insulin for muscle gain ?

[@uncommonsense5276]

Largely good content. However, the protein scale is garbage. It measures individual proteins however humans, even vegans tend to eat more than one thing at a time. Have corn with your potato? Protein score is now over 100.

[@blammela]

Just watched Biolanes recent video that timing, as in macronutrients around times of the day or activity, isn’t supported by evidence. But that there is an protein range per sitting that we are able to utilize which supports why more meals spread out through the day are optimal for muscle growth.

[@noneyabusiness1054]

So should we not be counting plant based proteins we eat towards our total protein? I.E. the protein from the bread used in a chicken sandwich.

[@TheKencyr1]

The argument in favor of intermittent fasting, is that bigger meals will take longer to digest, so you are still getting nutrients many many hours after your feeding window has closed.

[@williammuirhead6927]

Quick question. If gluten’s score is so bad, why is seitan’s so high if it’s almost entirely gluten?

[@Dmachtz]

hello, how do you feel about supplements and quantities required such as coq10 ubiquinol for heart support, boswellia extract for joint inflammations, magnesium for negatives in lifting, zing potassium etc? thanks. I guess i should ask what are the micros RDAs,, also forms of getting those micros.. for example potasium recommended 5g a day, but how do you get that many grams of potassium without eating only bananas and reaching your caloric max for the day?

[@donald6749]

Daily vitamin supplement would easily cover your micros. Sounds like you might think all those other supplements do more than what they really can (which is nothing at all for most herb extracts out there).

[@Dmachtz]

@@donald6749 Ubiquinol seems to increase the peak performance required to lead to exhaustion. I personally feel a difference even with certain cardio intensive tasks. my heart beats less hard, i feel less winded. Maybe placebo, but check the study www.ncbi.nlm.nih.gov/pmc/articles/PMC3661336/

[@joosewv]

Very informative stuff. I'd be interested in just one clarification: as I understand seitan is wheat gluten, and as such was categorized both as a great and pretty afwul source of plant protein. Which categorization is correct here?

[@renanterezan9922]

That video was not only very informative (as usual) but also funny as hell

[@mvemjsunp8]

Question: why is seitan listed as good quality protein but you listed gluten as terrible quality? Aren’t they the same thing?

[@SuperBranFlakez]

But fasting increases growth hormone by a shit ton wouldn’t that prevent muscle loss?

[@gamerchristina1079]

THANK YOU FOR YOUR KNOWLEDGE!! 💪💪❤️❤️‼️

[@workingguy6666]

This guy knows his shit, and is funny to boot. Subscribed.

[@nintendoborn]

I need this type of info on agriculture in Canada. Man that would be good for me in my career

[@pWin317]

I wanna see you do a Bane cosplay now.