{
  "trx_id": "f46bf06493868b4bfeaf17c6acf315407ffc2555",
  "block": 106145758,
  "trx_in_block": 0,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2026-05-18T02:11:18",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "7121.061951 VESTS"
    }
  ]
}

{
  "trx_id": "5419f88447311494b649cf3bfc44f8445d0a7c4c",
  "block": 105985096,
  "trx_in_block": 1,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2026-05-12T11:40:36",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "4408.851546 VESTS"
    }
  ]
}

{
  "trx_id": "ea8bbeed21a67631b482fb6cbafc7649f9484564",
  "block": 105513354,
  "trx_in_block": 0,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2026-04-26T01:29:09",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "7133.577707 VESTS"
    }
  ]
}

{
  "trx_id": "3191b042288bcea419214141e655c030d77fd7f9",
  "block": 102858029,
  "trx_in_block": 1,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2026-01-23T12:59:21",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "4450.398365 VESTS"
    }
  ]
}

{
  "trx_id": "b6f880fc6cc8b9591d60d8a029bacb34932e5189",
  "block": 91304361,
  "trx_in_block": 4,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2024-12-17T08:15:18",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "4614.617562 VESTS"
    }
  ]
}

{
  "trx_id": "2a73816c186c8afbe71238b3aac41f12e0109cd1",
  "block": 79858542,
  "trx_in_block": 4,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2023-11-13T23:57:12",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "4783.751094 VESTS"
    }
  ]
}

{
  "trx_id": "511d26dab2a94b61dcbe5ae4dec1232e7d2938b8",
  "block": 78350554,
  "trx_in_block": 4,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2023-09-22T00:06:24",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "7721.029880 VESTS"
    }
  ]
}

{
  "trx_id": "c6c7cefedb0a6da8cff1a4ac632e2da6d4e9982f",
  "block": 69115542,
  "trx_in_block": 0,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2022-11-03T13:36:57",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "7942.711318 VESTS"
    }
  ]
}

{
  "trx_id": "e04b28c8c061163f3711ea3e47038d54736771f1",
  "block": 60816609,
  "trx_in_block": 33,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2022-01-17T16:59:00",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "8162.946454 VESTS"
    }
  ]
}

{
  "trx_id": "40492ca52bdaa6fed9522b531b363bde7730a971",
  "block": 54609809,
  "trx_in_block": 1,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2021-06-14T02:33:48",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "8347.013207 VESTS"
    }
  ]
}

{
  "trx_id": "c90e71bb00a6a7dccd923f0a4cd95c5d076ac2ed",
  "block": 49357198,
  "trx_in_block": 7,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-12-11T12:50:15",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "8534.435181 VESTS"
    }
  ]
}

{
  "trx_id": "782e0775380286ab4fd9326870a1d3ea819d7e35",
  "block": 49208751,
  "trx_in_block": 0,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-12-06T06:26:57",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "1912.543513 VESTS"
    }
  ]
}

{
  "trx_id": "af8e58da0bd68ee20f667dc4a7b24bb73af74fdc",
  "block": 49192295,
  "trx_in_block": 5,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-12-05T16:28:24",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "8540.643035 VESTS"
    }
  ]
}

{
  "trx_id": "877fe40f76ba7923d9fceb39994d3519441787df",
  "block": 48261959,
  "trx_in_block": 2,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-11-02T19:10:06",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "1920.017158 VESTS"
    }
  ]
}

{
  "trx_id": "46b0dc7991e04eb6a5ba83cb4e3c247632fb104c",
  "block": 43219026,
  "trx_in_block": 11,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-05-09T07:26:15",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "8743.448394 VESTS"
    }
  ]
}

{
  "trx_id": "8bbbf9fb299d9da5795cef8183a69b8fe38f1b48",
  "block": 43195425,
  "trx_in_block": 17,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-05-08T11:17:54",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "1953.311140 VESTS"
    }
  ]
}

{
  "trx_id": "0586f909ddf7f7a641756990ef81bc681ef0c485",
  "block": 42841483,
  "trx_in_block": 10,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-04-25T20:51:24",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "8750.981261 VESTS"
    }
  ]
}

{
  "trx_id": "25f9b8c8d5d892bb00e3bf7563d82b06f3ece699",
  "block": 40654135,
  "trx_in_block": 5,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-02-09T00:42:30",
  "op": [
    "comment",
    {
      "parent_author": "junecoolski",
      "parent_permlink": "this-has-to-stop",
      "author": "steemitboard",
      "permlink": "steemitboard-notify-junecoolski-20200209t004229000z",
      "title": "",
      "body": "Congratulations @junecoolski! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@junecoolski/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@junecoolski) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=junecoolski)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
      "json_metadata": "{\"image\":[\"https://steemitboard.com/img/notify.png\"]}"
    }
  ]
}

{
  "trx_id": "6abc9c8d6fda5eb19a2b857c5da3c759b3c8c071",
  "block": 33118688,
  "trx_in_block": 10,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2019-05-22T02:42:54",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "8946.458463 VESTS"
    }
  ]
}

{
  "trx_id": "3e8d22bdc9c8170d361d742801457ec3cd30ed93",
  "block": 30180694,
  "trx_in_block": 3,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2019-02-08T23:30:39",
  "op": [
    "comment",
    {
      "parent_author": "junecoolski",
      "parent_permlink": "this-has-to-stop",
      "author": "steemitboard",
      "permlink": "steemitboard-notify-junecoolski-20190208t233038000z",
      "title": "",
      "body": "Congratulations @junecoolski! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@junecoolski/birthday1.png</td><td>Happy Birthday! - You are on the Steem blockchain for 1 year!</td></tr></table>\n\n<sub>_[Click here to view your Board](https://steemitboard.com/@junecoolski)_</sub>\n\n\n> Support [SteemitBoard's project](https://steemit.com/@steemitboard)! **[Vote for its witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1)** and **get one more award**!",
      "json_metadata": "{\"image\":[\"https://steemitboard.com/img/notify.png\"]}"
    }
  ]
}

{
  "trx_id": "ad8582b2535ccc1545ba8006044fb0b653d1ea8f",
  "block": 22803068,
  "trx_in_block": 39,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-05-27T17:39:45",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "9145.854375 VESTS"
    }
  ]
}

{
  "trx_id": "6d83539ea6bb5bba98bd5780e65f18b6418e3f03",
  "block": 22572704,
  "trx_in_block": 39,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-05-19T17:20:57",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "junecoolski",
      "vesting_shares": "29495.455878 VESTS"
    }
  ]
}

{
  "trx_id": "1aae4e1cd28d8ef90cca59f98715e4eb937e70f2",
  "block": 20158424,
  "trx_in_block": 36,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:20:12",
  "op": [
    "vote",
    {
      "voter": "mirzasteemit",
      "author": "junecoolski",
      "permlink": "build-muscle-mass-easy",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "19b5cb69f0f79f56812c334fa78d81d73696905f",
  "block": 20158424,
  "trx_in_block": 19,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:20:12",
  "op": [
    "vote",
    {
      "voter": "mirzasteemit",
      "author": "junecoolski",
      "permlink": "what-is-bitcoin-bitcoin-example",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "25d0c0fa52d5d9319228d39984e92553b60b2521",
  "block": 20158420,
  "trx_in_block": 10,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:20:00",
  "op": [
    "vote",
    {
      "voter": "mirzasteemit",
      "author": "junecoolski",
      "permlink": "this-has-to-stop",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "5c6d543a987e6385371a4a0a87723210143aa70c",
  "block": 20158314,
  "trx_in_block": 17,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:14:42",
  "op": [
    "comment",
    {
      "parent_author": "junecoolski",
      "parent_permlink": "this-has-to-stop",
      "author": "cheetah",
      "permlink": "cheetah-re-junecoolskithis-has-to-stop",
      "title": "",
      "body": "Hi! I am a robot. I just upvoted you! I found similar content that readers might be interested in:\nhttp://hosted.ap.org/dynamic/stories/N/NH_SCHOOL_SHOOTING_NEW_HAMPSHIRE_LEGISLATION_NHOL-?SITE=AP&SECTION=HOME&TEMPLATE=DEFAULT",
      "json_metadata": ""
    }
  ]
}

{
  "trx_id": "6e95f5bbf863a30e470053db47237dab346c4cd3",
  "block": 20158313,
  "trx_in_block": 44,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:14:39",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "junecoolski",
      "permlink": "benefits-of-hemp-oil",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "27f916e3f1c36db3acf173dcd953e3d37caa5900",
  "block": 20158312,
  "trx_in_block": 28,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:14:36",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "junecoolski",
      "permlink": "what-is-hemp-oil-extract-and-does-it-solve-skin-issues",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "9fc0b17cd6529a539d3d2ffff998d2a0680da921",
  "block": 20158311,
  "trx_in_block": 35,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:14:33",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "junecoolski",
      "permlink": "the-best-garcinia-cambogia-supplement-on-the-market-today",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "5ce37ac9d7d7ba330751ac1e8451214e61eca5b4",
  "block": 20158310,
  "trx_in_block": 39,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:14:30",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "junecoolski",
      "permlink": "my-intro-to-steemit",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "76e11eeeabb80ee0f672a67d1d953e5565994c5f",
  "block": 20158310,
  "trx_in_block": 34,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:14:30",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "junecoolski",
      "permlink": "simple-tip-on-how-to-lower-blood-pressure",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "26a391cde5590049f4e241896647bc637c47f8b5",
  "block": 20158309,
  "trx_in_block": 25,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:14:27",
  "op": [
    "vote",
    {
      "voter": "cheetah",
      "author": "junecoolski",
      "permlink": "this-has-to-stop",
      "weight": 8
    }
  ]
}

{
  "trx_id": "8592b3c0eccad174095a2e4132dd9fec07b1ce3d",
  "block": 20158309,
  "trx_in_block": 3,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:14:27",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "junecoolski",
      "permlink": "build-muscle-mass-easy",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "4fb1b02c49a83b69d66ee3fc153b95ea158a21d9",
  "block": 20158308,
  "trx_in_block": 35,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:14:24",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "junecoolski",
      "permlink": "what-is-bitcoin-bitcoin-example",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "e46f65e02fc743dc39d2cbd7229a2a76cb90797b",
  "block": 20158306,
  "trx_in_block": 100,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:14:18",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "junecoolski",
      "permlink": "this-has-to-stop",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "2a3b2544118e5a2df8685581479017cf2e9133a8",
  "block": 20158301,
  "trx_in_block": 6,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:14:03",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "dindan",
      "permlink": "camera",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "88f11df159a72d7cbb09b0f4b139aaffadb64d2f",
  "block": 20158299,
  "trx_in_block": 13,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:13:57",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "mirzasteemit",
      "permlink": "steemit-post-struggle",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "cee4a2f131b95d158b3bdd2bfb627f1ba828a89d",
  "block": 20158298,
  "trx_in_block": 37,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:13:54",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "revmkell",
      "permlink": "death-stopped-by-the-house",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "9f40e201f18370b76b00f3d2637d2dbc352efaf0",
  "block": 20158297,
  "trx_in_block": 32,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:13:51",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "elparsie",
      "permlink": "my-trip-to-pasai",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "f8b9c90e407af388a927a9b95d5ed520baae5775",
  "block": 20158296,
  "trx_in_block": 55,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:13:48",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "abhishekiit",
      "permlink": "5wnp2y-how-the-2050-world-look-like-acc-to-my-view",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "b511d4cbb6c07f29ba74fbc6068018733fc06ba6",
  "block": 20158293,
  "trx_in_block": 46,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T19:13:39",
  "op": [
    "comment",
    {
      "parent_author": "",
      "parent_permlink": "news",
      "author": "junecoolski",
      "permlink": "this-has-to-stop",
      "title": "This has to stop !!!",
      "body": "The deadly shooting at a Florida high school came well after the deadlines to file new legislation in New Hampshire, but it is influencing debate on previously introduced bills and has spurred one lawmaker's longshot attempt to bring forward new proposals.\n\nAt the end of Thursday's House session, Rep. Lee Oxenham, a Democrat from Plainfield, implored her colleagues to suspend the rules and consider new legislation.\n\n\"Now is the time to prioritize the protection of our children, our schools, our communities and our democratic system,\" she said.\n\nOxenham is working on a bill that would ban the possession or sale of semi-automatic or other military-style firearms by or to anyone under 21 years of age. But she can't even officially draft it without permission from the House Rules Committee, which can waive deadlines based on compelling needs or unforeseen events. In October, the committee blocked an attempt to file gun control legislation after a mass shooting in Las Vegas.\n\nIn an interview Friday, Oxenham said her ideal bill would ban all assault weapons, but she realizes that would never pass. She also wants to propose a ban on large capacity gun magazines, but also recognizes just filing a bill could be a challenge.\n\n\"Circumstances have changed, so one could hope they would rethink their stance,\" she said. \"I'm going to press ahead and continue to explore every avenue.\"\n\nBoth the House and Senate, meanwhile, are considering numerous other bills related to guns, some seeking to expand gun rights while others aimed at imposing restrictions.\n\nA Senate bill would give local school boards the power to prohibit guns in designated safe school zones, while the House voted earlier this month to further study a bill that would punish such communities with $500 fines. While the federal Gun-Free School Zones Act bans weapons within 1,000 feet of a school, New Hampshire law gives the state Legislature the sole authority to regulate guns, which has created some confusion, as some communities have created gun-free zones on town- or school-owned property.\n\nSen. Martha Hennessy, a Democrat from Hanover, didn't mention the shooting in Parkland, Florida, when she amended the Senate bill Thursday, but it clearly was on her mind when she expressed frustration that it was sent to a committee rather than voted on that day.\n\n\"I am disappointed we are not addressing this issue faster and sooner, because in the meantime, children are dying,\" she said.\n\nThe Senate previously voted to further study a proposal to ban weapon devices known as bump stocks that allow weapons to be fired at dramatically faster rates, while a House bill that would allow landlords to prohibit tenants from possessing guns remains in committee.\n\nThe House has killed three gun-related bills, including one that would have prohibited the open carrying of guns in any public building, hospitals, bars, polling places, houses of worship and entertainment venues with more than 5,000 seats. Another would have allowed guns to be fired in the compact part of a town or city with permission from abutting property owners, instead of police, while the third would have allowed guns to be carried on public college and university campuses.",
      "json_metadata": "{\"tags\":[\"news\",\"protectourchildren\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}"
    }
  ]
}

{
  "trx_id": "789f2d3e312ff728b3a928655c1e8fed5e951900",
  "block": 20021060,
  "trx_in_block": 46,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-20T00:51:03",
  "op": [
    "comment",
    {
      "parent_author": "junecoolski",
      "parent_permlink": "osteoporosis-treatment-medications-can-help",
      "author": "cheetah",
      "permlink": "cheetah-re-junecoolskiosteoporosis-treatment-medications-can-help",
      "title": "",
      "body": "Hi! I am a robot. I just upvoted you! I found similar content that readers might be interested in:\nhttp://www.mayoclinic.org/diseases-conditions/osteoporosis/in-depth/osteoporosis-treatment/ART-20046869",
      "json_metadata": ""
    }
  ]
}

{
  "trx_id": "821e704c2e3c25d44ccd8f93df82b4f862d8c3a1",
  "block": 20021059,
  "trx_in_block": 14,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-20T00:51:00",
  "op": [
    "vote",
    {
      "voter": "cheetah",
      "author": "junecoolski",
      "permlink": "osteoporosis-treatment-medications-can-help",
      "weight": 8
    }
  ]
}

{
  "trx_id": "bcafed355e8da4cd74ce146942410cefee24f688",
  "block": 20021057,
  "trx_in_block": 19,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-20T00:50:54",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "junecoolski",
      "permlink": "osteoporosis-treatment-medications-can-help",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "809cfc05b9acb1a03f836ccfafe4ebd244595147",
  "block": 20021054,
  "trx_in_block": 7,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-20T00:50:45",
  "op": [
    "comment",
    {
      "parent_author": "",
      "parent_permlink": "osteoporosis",
      "author": "junecoolski",
      "permlink": "osteoporosis-treatment-medications-can-help",
      "title": "Osteoporosis treatment: Medications can help",
      "body": "Osteoporosis treatment may involve medication along with lifestyle change. Get answers to some of the most common questions about osteoporosis treatment.\n\n\nIf you're undergoing osteoporosis treatment, you're taking a step in the right direction for your bone health. But perhaps you have questions about your therapy. \n\nIs the medication you're taking the best one for you? How long will you have to take it?\n\n Why does your doctor recommend a weekly pill when your friend takes a pill only once a month?\n\nWhich medications are commonly used for osteoporosis treatment?\n\nBisphosphonates are the most common medications prescribed for osteoporosis treatment. \n\nThese include:\n\nAlendronate (Fosamax)\nRisedronate (Actonel)\nIbandronate (Boniva)\nZoledronic acid (Reclast)\n\nHormones, such as estrogen, can play a role in osteoporosis prevention and treatment. However, there has been some concern about potential side effects tied to the use of hormone therapy.\n\n Current recommendations say to use the lowest dose of hormones for the shortest period of time.\n\nStill, women who have reasons — such as menopausal symptoms — to consider using hormones can weigh the benefit of improved bone health into their decision.\n\nSome hormonelike medications also are approved for preventing and treating osteoporosis, such as raloxifene (Evista).\n\nDenosumab (Prolia, Xgeva) is a newer medication shown to reduce the risk of osteoporotic fracture in women and men.\n \nUnrelated to bisphosphonates, denosumab might be used in people who can't take a bisphosphonate, such as some people with reduced kidney function.\n\nTeriparatide (Forteo) is typically reserved for men and postmenopausal women who have very low bone density, who have had fractures or whose osteoporosis is caused by steroid medication.\n\n Teriparatide has the potential to rebuild bone.\n\nAbaloparatide (Tymlos) is the newest osteoporosis medication. Like teriparatide, it has the potential to rebuild bone. In a research trial comparing these two treatments, abaloparatide appeared to be as effective as teriparatide but was less likely to cause an excess of calcium.\n\nHow do most osteoporosis medications work?\n\nWith the exception of teriparatide, osteoporosis medications slow bone breakdown. Healthy bones continuously break down and rebuild.\n\nAs you age — especially after menopause — bones break down faster. Because bone rebuilding cannot keep pace, bones deteriorate and become weaker.\n\nOsteoporosis medications basically put a brake on the process. These drugs effectively maintain bone density and decrease the risk of breaking a bone as a result of osteoporosis.\n\nHow do you know if you're taking the right bisphosphonate?\n\nDrugs in the bisphosphonate class are more alike than they are different. They all help maintain bone density. And, all bisphosphonates have been shown to reduce the chance of a fracture.\n\nThe decision to take one drug over another often is based on:\n\nPreference\nConvenience\nAdherence to the dosing schedule\nCost, including whether or not the drug is a \"preferred\" option on your insurance company's list of acceptable medications (formulary)\nYour doctor might recommend a monthly dose of medication if it's going to be better tolerated or better accepted. But if you're likely to forget to take your medicine on a monthly schedule, you might do better taking medication once a week.\n\nWhen might other osteoporosis medications be used?\nDrugs such as denosumab, teriparatide and abaloparatide can be used by anyone with osteoporosis, but are more likely to be recommended for people with unique circumstances, including severe osteoporosis with very low bone density, multiple fractures, steroid use and young age.\n\nThese drugs, which are injected, might also be given to people who can't tolerate an oral bisphosphonate. Intravenous (IV) forms of zoledronic acid and ibandronate also can be an option for people who can't tolerate an oral bisphosphonate.\n\nWhat are common side effects of bisphosphonate pills?\nBisphosphonate pills aren't absorbed well in the stomach. \n\nThe main side effects of bisphosphonate pills are stomach upset and heartburn. Generic forms of these drugs may be more likely to cause these side effects.\n\nTo ease these potential side effects, take the medication with a tall glass of water on an empty stomach.\n\n Don't lie down or bend over or eat for 30 to 60 minutes to avoid the medicine washing back up into the esophagus. When the recommended wait time is over, eat to neutralize the remaining medication.\n\nMost people who follow these tips don't have these side effects.\n\n But it's possible to take the medicine correctly and still have stomach upset or heartburn.",
      "json_metadata": "{\"tags\":[\"osteoporosis\",\"treatment\",\"health\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}"
    }
  ]
}

{
  "trx_id": "0000000000000000000000000000000000000000",
  "block": 19997066,
  "trx_in_block": 4294967295,
  "op_in_trx": 0,
  "virtual_op": 6,
  "timestamp": "2018-02-19T04:50:12",
  "op": [
    "author_reward",
    {
      "author": "junecoolski",
      "permlink": "build-muscle-mass-easy",
      "sbd_payout": "0.012 SBD",
      "steem_payout": "0.000 STEEM",
      "vesting_payout": "6.132326 VESTS"
    }
  ]
}

{
  "trx_id": "e92ea96f9cd90b2f378acad2b095f4fb3ed0b47d",
  "block": 19808267,
  "trx_in_block": 41,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T15:23:09",
  "op": [
    "vote",
    {
      "voter": "izotov",
      "author": "junecoolski",
      "permlink": "build-muscle-mass-easy",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "439d8f8eaaa50d99aa6dfd4f347652aec2fbd1a7",
  "block": 19796842,
  "trx_in_block": 15,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T05:51:42",
  "op": [
    "vote",
    {
      "voter": "sensation",
      "author": "junecoolski",
      "permlink": "build-muscle-mass-easy",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "745285d03670849ef4f39f97d93d9533ec743812",
  "block": 19796691,
  "trx_in_block": 7,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T05:44:09",
  "op": [
    "vote",
    {
      "voter": "moby-dick",
      "author": "junecoolski",
      "permlink": "build-muscle-mass-easy",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "dc50f521c665199028550ad8d0601006827c6cc8",
  "block": 19796080,
  "trx_in_block": 2,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T05:13:36",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "stevekelly",
      "permlink": "re-junecoolski-my-intro-to-steemit-20180209t043318105z",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "ec2149098fb5fde35f375344e0e10b127861c7fd",
  "block": 19796076,
  "trx_in_block": 3,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T05:13:24",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "bycoleman",
      "permlink": "my-intro-to-steemitbycoleman-intro1",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "5e23738c709960875823d54e53029f1e1b6d8a4e",
  "block": 19796067,
  "trx_in_block": 19,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T05:12:57",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "lopezdacruz",
      "permlink": "re-my-intro-to-steemit-20180209t005012",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "eb37afb2b9663b454f9175c9603f781212e325ce",
  "block": 19796062,
  "trx_in_block": 17,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T05:12:42",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "heigovannik",
      "permlink": "re-junecoolski-my-intro-to-steemit-20180209t011414680z",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "1062f81c417437807d20e5f0aa0f729fcbdfdf69",
  "block": 19796058,
  "trx_in_block": 6,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T05:12:30",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "indiidesign",
      "permlink": "re-junecoolski-my-intro-to-steemit-20180209t003728411z",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "2ec5c26a4361ff089c6486a1cf54eb57be6463b8",
  "block": 19796049,
  "trx_in_block": 12,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T05:12:03",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "communicasound",
      "permlink": "re-junecoolski-my-intro-to-steemit-20180209t002142604z",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "f02881c0ec3b4085043b645b8b64cb59a50d28fe",
  "block": 19796014,
  "trx_in_block": 35,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T05:10:15",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "junecoolski",
      "permlink": "what-is-bitcoin-bitcoin-example",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "025f8fa3b4f94a6cfa3f6597753c23a716c93408",
  "block": 19795828,
  "trx_in_block": 48,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T05:00:57",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "channelsosmed",
      "permlink": "dont-forget-vote-my-channel-1c72c68bbf50f",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "37555945b93c77a8a3f46e3ed20bf6455a85e2a5",
  "block": 19795766,
  "trx_in_block": 69,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:57:51",
  "op": [
    "comment",
    {
      "parent_author": "",
      "parent_permlink": "financial",
      "author": "junecoolski",
      "permlink": "what-is-bitcoin-bitcoin-example",
      "title": "What Is Bitcoin ? Bitcoin Example",
      "body": "Bitcoin is a cryptocurrency and worldwide payment system.It is the first decentralized digital currency, as the system works without a central bank or single administrator.The network is peer-to-peer and transactions take place between users directly, without an intermediary. These transactions are verified by network nodes through the use of cryptography and recorded in a public distributed ledger called a blockchain. Bitcoin was invented by an unknown person or group of people under the name Satoshi Nakamoto and released as open-source software in 2009.\n\nBitcoins are created as a reward for a process known as mining. They can be exchanged for other currencies,products, and services. As of February 2015, over 100,000 merchants and vendors accepted bitcoin as payment. Research produced by the University of Cambridge estimates that in 2017, there are 2.9 to 5.8 million unique users using a cryptocurrency wallet, most of them using bitcoin.[",
      "json_metadata": "{\"tags\":[\"financial\",\"currencywealth\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}"
    }
  ]
}

{
  "trx_id": "6e6fb163d2777cc559440ff0b18611d803726297",
  "block": 19795639,
  "trx_in_block": 35,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:51:30",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "junecoolski",
      "permlink": "build-muscle-mass-easy",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "1e92774cf6786d83e6ecfe901c80a05abd3b8af3",
  "block": 19795636,
  "trx_in_block": 19,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:51:21",
  "op": [
    "comment",
    {
      "parent_author": "junecoolski",
      "parent_permlink": "build-muscle-mass-easy",
      "author": "cheetah",
      "permlink": "cheetah-re-junecoolskibuild-muscle-mass-easy",
      "title": "",
      "body": "Hi! I am a robot. I just upvoted you! I found similar content that readers might be interested in:\nhttps://stronglifts.com/build-muscle/",
      "json_metadata": ""
    }
  ]
}

{
  "trx_id": "5fe6b37505fd5320ff8cedf63e9b7747e13b01d0",
  "block": 19795633,
  "trx_in_block": 35,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:51:12",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "arevolution",
      "permlink": "pondr69t",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "adc3505d1df06c816926bd361b1174e3ef5d715a",
  "block": 19795631,
  "trx_in_block": 17,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:51:06",
  "op": [
    "vote",
    {
      "voter": "cheetah",
      "author": "junecoolski",
      "permlink": "build-muscle-mass-easy",
      "weight": 8
    }
  ]
}

{
  "trx_id": "940e9e1c01ab4d76b732206e7fa76f4efc204881",
  "block": 19795629,
  "trx_in_block": 37,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:51:00",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "face2face",
      "permlink": "object-in-mirror-are-closer-than-they-appear-42105bd061e58",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "03e15cf8c2649352e93081c4fff37fab4fb93eca",
  "block": 19795623,
  "trx_in_block": 8,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:50:42",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "honeybee",
      "permlink": "anatomy",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "7b97ba2c2b027aa4346b74ff26a925ca68fd2e77",
  "block": 19795613,
  "trx_in_block": 3,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:50:12",
  "op": [
    "comment",
    {
      "parent_author": "",
      "parent_permlink": "bodybuildingfitness",
      "author": "junecoolski",
      "permlink": "build-muscle-mass-easy",
      "title": "Build Muscle Mass Easy",
      "body": "How to Build Muscle\n\nThe biggest muscle building mistake people make is training like a bodybuilder. Many bodybuilders use drugs but won’t tell you. And they rarely built the bulk of their muscle size with the routines they do now. That’s why bodybuilding routines don’t work for most people. This is what works…\n1.Get Stronger. The best bodybuilders that ever existed were strong. They knew more strength is more muscle. Increase your Squat to 140kg/300lb, Bench Press to 100kg/220lb, and Deadlift to 180kg/400lb. Your overall muscle mass will increase because strength is size.\n2.Add Weight. Forget about pump and soreness. Instead focus on adding weight on the bar. Try to lift more than last time. You’ll get stronger which will increase your overall muscle mass. If you don’t lift more today than last month or year, you’re not building muscle.\n3.Do Compounds. Do exercises that work several muscles at the same time. You’ll be able to lift heavier weights which will trigger more muscle growth. The bulk of your routine should consist of heavy Squats, Bench, Deadlifts, Overhead Presses and Barbell Rows.\n4.Use Barbells. You can lift heavier weights with barbells than any other tools. You also have to balance the weight yourself. Barbells involve more muscles and trigger more growth. Use free weights not attached to machines. Start light and use proper form to avoid injury.\n5.Increase Frequency. The more often you train a muscle, the more you trigger it to grow. The more you do an exercise, the quicker your technique improves, and the heavier you can lift. Start Squatting, pressing and pulling three times a week instead of only once.\n6.Recover. Your muscles need to recover from your workouts to grow stronger and bigger. They can’t recover if you work them hard every day. Even your mind needs a break. Take three to four rest days a week. Help your muscles recover by getting plenty of food, water and sleep.\n7.Eat More. Your body uses food to fuel workouts, and recover muscles. Your muscles can’t recover and grow if there’s a shortage of food. Most guys need at least 3000kcal/day to build muscle. Skinny guys with high metabolisms need even more to gain weight.\n8.Eat Protein. Your body uses protein to build new muscle, and recover damaged muscle tissue post-workout. You need 2.2g protein per kilogram of body-weight (1g/lb) to maximize muscle recovery and build muscle. For an 80kg/175lb guy, that’s about 175g of protein per day.\n9.Get Real. You can’t get steroid-like results without using steroids. You can’t turn into Arnold in three months because building muscle takes time. Celebrities set unrealistic expectations. Stop trying to look like them. Focus on improving yourself. It will save you frustration.\n10.Be Consistent. Most guys gain 0.25kg/0.5lb of lean muscle per week if they do an effective training program and eat well. You can’t gain muscle faster than this. It takes a year to gain 12kg/24lb of lean muscle and see dramatic change. Consistency is therefore key.\n\nRate of Muscle Gain\n\nMost guys can gain 0.25kg/0.5lb of lean muscle per week when they start lifting. That’s about 1kg/2lb of muscle per month or 12kg/24lb in a year. This assumes you do an effective training program like StrongLifts 5×5, eat well, and are consistent. Muscle gains slow down after the first year.\n\n\nEffective Training\n\nWeekly Muscle Gain\n\nMonthly Muscle Gain\n\nYearly Muscle Gain\n\n\n1 year 0.25kg / 0.5lb 1kg / 2lb 12kg / 24lb \n2 years 0.12kg / 0.25lb 0.5kg / 1lb 6kg / 12lb \n3 years too small to track 0.25kg / 0.5lb 3kg / 6lb \n\nYour body-weight can increase by more than 1kg/2lb per month when you start lifting. Your muscles store glycogen to fuel your workouts. Glycogen binds to water which causes water retention and a fuller look. This water weight increases your body-weight. But it’s not pure muscle tissue.\n\nSome guys can gain more than 1kg/2lb of muscle per month. Teens gain muscle faster because they have more testosterone. Skinny kids gain muscle faster because they start under-weight. People who lifted before gain muscle faster thanks to muscle memory. Drugs change everything.\n\nOn the other hand, older people gain muscle more slowly because they have less testosterone. Same with females – they usually gain only half the muscle or 12lb the first year. Strong lifters gain muscle more slowly than weak lifters because they already have more muscle mass.\n\nBut on average you can expect to gain about 1kg/2lb of muscle per month during your first year on an effective training program. So if you’ve been going to the gym for a while but never did a program like StrongLifts 5×5, you can still gain 12kg/24lb of muscle in the next 12 months.\n\nMost of your muscle gains will happen the first three years. In the beginning you’re weak and have little muscle. So you gain strength and muscle fast – these are the newbie gains. I started out skinny-fat at 60kg/135lb. My weight climbed to 80kg/175lb the first three years, most of it the first year.\n\nBut my weight hasn’t changed much since then. The more strength and muscle you have, the harder to gain more. This is the law of diminishing returns – it takes more work to get more, and the return is smaller. Luckily the gains are easier to maintain, and come back faster after a break.\n\nIt’s harder to build muscle than to lose fat or get stronger. You can easily lose 0.5kg/1lb of fat per week by eating slightly less. You can easily add 2.5kg/5lb per workout on Squats for weeks with StrongLifts 5×5. But you can’t build more than 0.5kg/1lb of muscle per week. Compare…\n\n\n \n\nSquat Gains\n\nFat Loss\n\nMuscle Gains\n\n\n1 Week 7.5kg / 15lb 0.5kg / 1lb 0.25kg / 0.5lb \n1 Month 30kg / 60lb 2kg / 4lb 1kg / 2lb \n3 Months 90kg / 180lb 6kg / 12lb 3kg / 6lb \n\nThis explains why you can’t look like top bodybuilders, fitness models or celebrities in three months. They’ve usually been training for years – Arnold was lifting weights for eight years before winning his first Mr Olympia. And don’t ignore the lightning, tanning, photoshop, drugs, …\n\nYou can’t gain more than 1kg/2lb of muscle per month. This is the human genetic limit. The only way to gain muscle faster is by not going slower. It takes a year to gain 12kg/24lb of muscle and make a big change. Be consistent and stay focused so it doesn’t take you two years to get there.\n\nMuscular Potential\n\nHow did Ronnie get 65lb bigger than Arnold?\nHow did Ronnie get 65lb bigger than Arnold?\n\nYour maximum muscular body-weight depends mostly on your height and bone-structure. Tall people can build more muscle mass than short people. People with large, thick frames can gain more muscle than people with narrow builts and small wrists/ankles like me.\n\nCasey Butt Phd has come up with formulas to determine the maximum amount of muscle mass you can gain naturally. His research is based on the muscle size of the world’s top bodybuilders before anabolic steroids existed (source). I’ve turned Casey’s formula in a simple table below.\n\n\nHeight\n\nMaximum Body-weight\n\nMaximum Biceps Size\n\n\n1m62 / 5'4\" 78kg / 172lb 41.5cm / 16.3\" \n1m67 / 5'6\" 82kg / 181lb 42.1cm / 16.6\" \n1m73 / 5’8” 86kg / 190lb 42.7cm / 16.8\" \n1m77 / 5’10” 90kg / 199lb 43.4cm / 17.1\" \n1m83 / 6’0” 94kg / 207lb 44cm / 17.3\" \n1m87 / 6’2” 98kg / 216lb 44.6cm / 17.6\" \n1m93 / 6'4\" 102kg / 224lb 45.3cm / 17.8\" \n1m98 / 6'6\" 106kg / 233lb 45.9cm / 18.1\" \n\nFree: download my muscular potential calculator to discover how much lean muscle you can gain naturally. You’ll get realistic muscle goals based on your height and frame-size. Signup to my daily email tips to get the calculator. Just click here.\n\nThese numbers assume a wrist size of 17.8cm/7″, ankle size of 22.9cm/9″ and body-fat of 10%. The biceps size is contracted at the largest point. These numbers are for males only. The female muscular potential is lower since they’re usually shorter, smaller and have less testosterone.\n\nThese numbers are based on the achievements of the best bodybuilders that ever existed, including Reg Park. It’s therefore unrealistic to expect gaining as much muscle. These lifters had better work ethics and genetics than the rest otherwise they wouldn’t have become champions.\n\nSo be proud if you reach 90% of your muscular potential in lean condition. I’m 5’8″ with 6’7″ wrists. I weigh about 175lb with maybe 12% body-fat. That’s 90% of 190lb. This is why although I’m not a big guy, and may look small on paper, people I meet always notice I lift weights.\n\nThese numbers show most guys won’t build a 200lb lean and muscular body. The average height for males in the US is 1m75/5’9″. Unless you’re taller, the only way to get to 200lb is to let your body-fat increase… or take anabolic steroids. Working hard won’t make it happen for natural lifters.\n\nThe point isn’t to demotivate you. Quite the opposite – I don’t want you to get demotivated because you set unrealistic goals like 21″ ripped arms. Reg Park had 18.5″ arms, competed at 214lb and was 6’1″ tall. He could Squat 600lb and Bench 500lb. You’re unlikely to do better than him. Really.\n\nIt’s true that training and nutrition methods have improved. People gain strength and muscle faster today than in Reg Park’s time. But human genetics haven’t changed – there’s still a limit to how much muscle you can gain naturally. And this still depends mostly on your height and frame size.\n\nWhat has changed a lot is anabolic steroids. Arnold Schwarzenegger competed at 235lb/6’2″. Three decades later Ronnie Coleman competed at 300lb/5’11”. They both worked hard, both Deadlifted over 700lb, Arnold even admitted using drugs. But one clearly used more to get 65lb bigger…\n\nThat’s why natural bodybuilding competitors rarely weigh over 200lb. They can’t get lean enough to show up ripped. Most people compete in the lighter 165lb class because that’s where you end when you drop to single digit body-fat. 200lb ripped, life-time natural physiques are rare.\n\nMuscle Shape\n\nHigh vs low biceps insertions. Notice the difference in peak.\nHigh vs low biceps insertions. Notice the difference in peak.\n\nYour genetics determine the shape of your muscles. People’s muscles look different for the same reason their faces look different. You can increase the size of your muscles by lifting heavy weights. But you can’t change their shape because you can’t change your genetics. Examples…\n•Frame size. People with a short torso like me will have a fuller look than people with a long torso. There’s less muscle mass needed to fill up the same amount of space. People with a long torso will tend to look skinnier and have a smaller waist.\n•Muscle insertions. Your biceps will have a bigger peak if you have high biceps insertions. Your calves will look smaller if you have high calf attachments like me because there’s less muscles to work with – most of your lower leg will be bones and tendons.\n•Length of limbs. People with long arms and legs like me will tend to look skinnier because there’s more space to fill up. They need to increase their overall muscle size more to make their arms and legs look big. They’ll need to weigh more at the same height by eating more.\n\nNote that you can’t isolate parts of a muscle. You can’t work your lower or outer biceps, or your inner-chest. You’re either working the whole muscle, or you don’t. What you can do is increase the overall size of the muscle so it fills out more. You do that by lifting heavy and eating more.\n\nRole Models\n\nHugh Jackman, Chris Hemsworth and Daniel Craig have different body-types, and thus look different\nHugh Jackman, Chris Hemsworth and Daniel Craig have different body-types, and thus look different.\n\nDon’t try to look like some celebrity or model. Everyone is built differently as already explained. Your genetics determine the shape of your muscles. So unless you have the same frame size, limb length, and muscle insertions as that celebrity or model, you won’t able to recreate their look.\n\nIn fact, movie stars don’t look the same either. Notice in the top picture how Hugh Jackman looks like the biggest of the three. Chris Hemsworth has a longer torso with a smaller lean. Daniel Craig’s torso is shorter and looks more bulky. Their chest and shoulders have different shapes.\n\nEven if you lift and eat the same, you won’t look the same. I trained with my mentor for two years. We did the same sets. reps, and exercises. But I looked different because different genetics. My brothers look different too despite having the same parents. This only works for identical twins.\n\nMost people can’t stick to celebrity workouts anyway. They’re grueling and time-consuming. Actors have time. They get help from personal trainers and cooks. They get motivated by big paychecks. But most hate lifting, quit as soon as filming ends, and get fat. Check Gerard Butler after the 300.\n\nGerard Butler in Barbados after the 300...\nGerard Butler in the 300, and then in Barbados…\n\nTruth is, most actors don’t look like in the movies the whole year. They only have to look good for a few shirtless shots. And their muscles are accentuated by using special angles, lightning, make-up or even CGI. For the movie posters there’s good-old photoshop. Lots of smoke and mirrors.\n\nAnd then there’s steroids. Actors are on a tight schedule. They get older but still have to look ripped. Their salary depends for a big part on their looks. Competition is high. This makes steroids tempting. But few are open about using – they don’t want to get problems or disappoint their fans.\n\nThe point is that it’s fine to get inspired by celebrity transformations. Chris Pratt goes from fat to fit in six months – cool. Hugh Jackman is still big and strong in his late 40s – great. Just don’t try to get the same results in the same amount of time using the same routine. It won’t work.\n\nMore important – don’t try to look like someone else. Build a better body that makes other people want to look like YOU. Do this by increasing your strength and muscle mass first, and then lowering your body-fat to get ripped. This will make you look great regardless of your genes.\n\nTraining\n\nFoundation\n\nYou can’t build a great building on a weak foundation. And yet many people try to build a great body without doing the basics first. This is why so many of them fail to gain muscle mass. You need to build a strong foundation in order to build a great body. Here’s what that means…\n•Foundation of Size. You can’t chisel a marble sculpture without a big block of marble. You can’t pump muscles you haven’t built first. You need to increase your overall muscle mass before you can define it with isolation exercises and cutting diets.\n•Foundation of Strength. You can’t get strong and big with high rep isolation exercises – the weights are too light. You need compound exercises to go heavy and get stronger. You can then use that strength to do isolation with heavier weight to sculpt your muscles.\n•Foundation of Form. You can’t lift heavy with bad form. Proper form increases lifting safety and efficiency. It increases your strength so you can work your muscles harder with heavier weight. But you have to do the main exercises frequently to master proper form.\n\nIt’s tempting to skip this step and go straight after the pump with high rep isolation. But if you build a foundation of size, strength and form first, you will get better results with whatever you decide to do later – whether that is aesthetics, endurance or even more strength.\n\nThe challenge is that everything works in the beginning. You can gain muscle by jumping straight into high rep isolation routines. But you won’t build the maximum amount of muscle mass you can build in the shortest amount of time. And you’ll eventually get stuck because you never built a foundation.\n\nThis is where many people start to blame their genetics or age. This is where they start buying more supplements. This is where they start considering anabolic steroids. They lack experience to see the issue is their training – they’ve failed to build a strong foundation first.\n\nThis muscle building guide is about spending a year on building a foundation of form, strength and size. After that you can specialize if you want. Most people are happy with how they look by training for strength. Some want more aesthetics. But it always starts by building a strong foundation.\n\nStrength Is Size\n\nArnold Schwarzenegger and Franco Columbo could Deadlift over 700lb\nArnold Schwarzenegger and Franco Columbo could Deadlift over 700lb\n\nMore strength is more muscle. If you lift big, you get big. This is why the best bodybuilders that ever existed were strong like bulls. They knew strength equals size.\n\nHere’s how this works: your skeletal muscles are attached to your bones by tendons. Your muscles contract to move your body and lift the weights. The heavier the weight on the bar, the more gravity pulls it down. This forces your muscles to work harder to lift and control the weight.\n\nLifting heavy weights stresses your body and muscles. It stimulates them to grow stronger and bigger so they can better handle that same stress next workout. This is the stimulus – recovery – adaptation cycle aka what doesn’t kill you make you stronger. Put simply, you lift big, you get big.\n\nArnold Schwarzenegger agrees. He won the Mr Olympia title seven times. But he also competed in olympic lifting, powerlifting and strongman before becoming a bodybuilder. Arnold could Deadlift 710lb, Bench Press 440lb and Squat 473lb. Here’s what he said about strength…\n\n\nThe truth is that not all bodybuilders are strong, especially those who have done most of their training with weight machines. But years of power lifting and working with free weights had given me massive biceps and shoulders and back muscles and thighs. I simply looked bigger and stronger than the rest.\n\n– Arnold Schwarzenegger, The Education of a Bodybuilder\n\nArnold wasn’t the first or only bodybuilder that understood strength equals size. There’s a long list of top bodybuilders who can lift big, heavy weights. Here are some examples…\n•Franco Columbo. Arnold’s trainingpartner from Sicily. He could Deadlift 755lb, Bench 525lb and Squat 655lb. He even competed as a strongman. Franco won the Mr Olympia twice.\n•Reg Park. Arnold’s mentor who probably taught him strength is size. He could Deadlift 700lb, Bench 500lb and Squat 600lb. Reg Park won the Mr Universe title three times.\n•Ronnie Coleman. The 8x Mr Olympia champion once said “Everybody wants to be a bodybuilder but nobody wants to lift heavy weights.” He could Deadlift 800lb like peanuts.\n•Sergio Oliva. Competed as an Olympic weightlifter nationally. He could lift 300lb overhead and totalled 1000lb. He then switched to bodybuilding and won the Mr Olympia 3x.\n•John Grimek. Competed in weightlifting at the Olympic Games. Then switched to bodybuilding and won the Mr America and Mr Universe. Grimek could still Squat 400lb in his 60s.\n•Dr Layne Norton Phd. Pro-bodybuilder and powerlifter. Increasing his Squat took his chicken legs from 21″ to 28″ thighs. He Squats 617lb, benches 387lb and Deadlifts 700lb.\n•Stan Efferding. Professional bodybuilder who also owns the world record Squat in the 275lb class with 854lb. People often call him the world’s strongest bodybuilder.\n\nThese bodybuilders DID high rep isolation routines at one point to chisel their physique. But they were strong first. And they didn’t get strong by doing isolation like curls and flies. They got strong by doing heavy Squats and Deadlifts. This is how they increased their overall size and muscle mass.\n\nBodybuilders and powerlifters actually used to train the same way. It was normal for them to compete in both. Bodybuilding competitions even used to include feats of strength. Joe Weider changed this in 1946 when he created the IFBB and turned bodybuilding shows into beauty contests.\n\nBut strength is still size. That’s why so many strong lifters can pass as bodybuilders if they diet down. Just look at powerlifter Dan Green and olympic weightlifter Dmitry Klokov. Dan Squats 848lb, Dmitry lifts 511lb overhead. Most people couldn’t tell if they do bodybuilding or strength training.\n\nDan Green and Dmitry Klokov showing that strength is size\nDan Green and Dmitry Klokov showing that strength is size\n\nNow they won’t win bodybuilding competitions against real bodybuilders. But you probably don’t plan to compete. Most guys want to build muscle to get laid (hey, even I did). I don’t know any girl who wouldn’t like a body like that. I don’t know any guy who wouldn’t be happy to look like that.\n\nAnd sure, they might sneak curls in here and there. But the bulk of their training consists of heavy Squats, presses and pulls because that’s what their sport demands. Their physique is therefore the result of doing a lot heavy lifting. This illustrates the principle of form following function.\n\nSome people think strength training doesn’t build muscle because they’ve seen fat powerlifters. First, they have muscles, big muscles, or they wouldn’t lift big. It’s just hidden behind fat. Powerlifters don’t win by being more ripped than their competitors. They win by lifting heavier weight.\n\nTwo, those 300lb pro-bodybuilding mutants are of course more ripped than 300lb powerlifters. The former is strict about his diet, uses all kinds of drugs to get more cut, and is tanned. The latter just eats a ton to maximize muscle recovery and break world records. Different goals.\n\nHere’s how to compare – take a 180lb powerlifter and 180lb natural bodybuilder. Put them side to side without tanning and at similar body-fat levels. The average person wouldn’t be able to tell who the powerlifter is. They’d probably call them both bodybuilders. Heck, they call me a bodybuilder.\n\nOther people think strength training can’t make you big. This contradicts the last point. Plus Andy Bolton Deadlifted 1000lb and weighs over 300lb. I met him, he’s huge. Weight classes in powerlifter go up to 140kg. These guys do tend to be fat. But it’s not all fat because fat doesn’t move weight.\n\nThe confusion happens because they’ve seen a light weight powerlifter. In the video below you can see Sergey Fedosienko Squat 300kg at a body-weight of only 58kg. Naive people will conclude he’s not big so lifting heavy weights don’t make you big. This shows a lack of common sense.\n\n\n\nWhy doesn’t he have more muscle? Why aren’t his arms 18″? Because your maximum muscular body-weight depends mostly on your frame size and height. This guy is only 4.9″. He can’t weigh 100kg without turning fat. 58kg is perfect for his height. But that means no 18″ arms for him. Normal.\n\nAgain, powerlifters win by lifting heavier than their competitors. And since there are weight classes, they manipulate their body-weight to end in the category in which they’re most competitive. Small powerlifters often eat strictly to avoid weight gain. They don’t want to end in a heavier category.\n\nBut strength is size. Even celebrities have caught on and are now lifting heavy. It’s the most effective way for them to quickly increase their overall muscle mass so they look big on screen. Just look at Hugh Jackman and Henry Cavill Deadlifting heavy for the Wolverine and Superman movies…\n\n\n\nHugh Jackman pulls 461lb and he’s almost 50. He had a point when he wrote on twitter: “if the bar isn’t bending, you’re pretending”. Curls don’t bend bars. Heavy Squats and Deadlifts do. Maybe you don’t care about strength, you just want to build muscle. But lifting heavy is what it takes.\n\nStrength is size doesn’t mean you have to Deadlift 700lb like Arnold. I can’t do that. But get stronger. You’ll see a massive difference by increasing your Squat to 140kg/300lb, Bench to 100kg/220lb, and Deadlift to 180kg/400lb. You can easily do that with StrongLifts 5×5.\n\nAnd yet most people will make all kinds of excuses to not lift heavy. They’ll do gazillion of exercises and chase pump instead. But this doesn’t work because building size requires gaining strength. You need to lift heavy to increase your overall muscle mass naturally. Get started, today.\n\nProgressive Overload\n\nMilo of croton training for strength and size in ancient Greece\nMilo of croton training for strength and size in ancient Greece\n\nIn Ancient Greece, Milo of Croton trained for the Olympics by carrying a calf on his back each day. The calf grew bigger which forced Milo to lift heavier weights. Milo’s body became stronger and bigger as a result. He became the strongest guy in his time, winning the Olympics 6x.\n\nIt’s a legend. But it illustrates the principle of progressive overload used in effective training programs like StrongLifts 5×5. Gradually increasing the weight stresses your body and muscles. It triggers them to gain in strength and size so they can better handle heavy weights in the future.\n\nStrength is size as already explained. You got to lift big to get big. Progressive overload is how you do it. Start light, add weight each workout, do this as long as you can. Always try to lift more. Because if you’re not lifting heavier weight today than last year or month, you’re not gaining muscle.\n\nIt works the opposite way too – Progressive Underload. You’ve seen people getting less active as they age. They use their muscles less by becoming sedentary. They become skinny, weak and fat because what you don’t use, you lose. Your body needs a reason to be strong and muscular.\n\nBesides the fact that progressive overload works, it’s is also the simplest way to progress. The sets, reps and exercises can stay the same. You just add weight. So you know if you’re making progress by looking at the weight on the bar – if it increases over time, you’re gaining muscle.\n\nMost people get addicted to training programs that use progressive overload. They find it motivating to see the weight on the bar increase each workout. They end up looking forward to going to the gym and see how far they can take it. They don’t have to drag themselves as they used to.\n\nNow you can’t add weight forever. Otherwise everyone would be Squatting 700lb. But most people are amazed by how long they can add weight. Of course this is simple but not easy. It’s hard work. Some people don’t have what it takes to push themselves to add weight over and over again…\n\nSo many people chase pump instead. They hammer their muscles with high rep failure training. But all this does is bloating up your muscles with water. As soon as you leave the gym, the pump is gone. It’s also hard to pump anything up if you don’t have much muscle mass to start with…\n\nOther people chase soreness. They think being sore after a workout means you’re building muscle. But there’s no link between soreness and muscle growth. Novelty usually causes soreness – a new exercise, weight, rep range, etc. What builds muscle is lifting heavier weights over time.\n\nSome people try to confuse their muscles. They keep changing exercises, sets and reps. This makes it hard to improve your form because you’re never doing an exercise long enough. You also can’t know if you’re making progress because you’re changing too many variables at the same time.\n\nMuscle confusion only ends up confusing you. You gain strength quickly the first weeks you do a new exercise. But this isn’t because you’re building muscle. It’s because your form is improving – you’re getting more efficient. You’re switching exercise before the muscle growth kicks in.\n\nIf you want to confuse your muscles, add weight on the bar. This gives your body new stimulus to grow stronger and bigger muscles but without confusing you. Start light to build momentum. Use small jumps of 2.5kg/5lb per workout. Or just do Strong Lifts 5×5 – it uses progressive overload.\n\nCompounds\n\nTo build muscle you must do compound exercises that work several muscles at the same time. The bulk of your routine must consist of the big five – Squat, Bench, Deadlift, OHPress and Rows.\n\nMost people try to build muscle with isolation exercises like curls, flies and leg extension. This is ineffective because the weight is too light. Only one muscle group lifts the weight while the rest is taken out of the movement. This limits how heavy you can go. Yet size requires strength.\n\nYou can go heavier on the Squat than leg extension because your hips help your legs lift the weight. You can go heavier on the Bench Press than flies because your arms help your chest. You can go heavier with compound exercises because several muscle groups are involved.\n\nThe heavier the weight you lift, the bigger the stress on your body, and the bigger the stimulus to grow stronger and bigger muscles. You lift big, you get big. You lift bigger weights with compounds than isolation exercises. That’s why compound exercises are more effective to gain muscle mass.\n\nPut simply…\n•Squats > leg extension\n•Bench Press > dumbbell flies\n•Deadlift > leg curls\n•Overhead Press > front raises\n•Barbell Row > rear raises\n•Chinups > biceps curls\n•Dips > triceps kickbacks\n\nProgressive overload is also easier to apply on compound exercises. More muscles are working and the weight is heavier. Adding 2.5kg/5lb to a 50kg/100lb Bench is a 5% jump. But moving from 40lb to 50lb dumbbell flies is a 10% jump. You can add weight longer with compound exercises.\n\nCompound exercises build more muscle symmetry. Since every exercise works several muscles at the same time, you can’t favor the mirror and beach muscles. So you don’t turn into a captain upper-body with big arms but no legs/back. You build a more balance physique instead.\n\nCompound exercises work your body the way you use it in the real world. You never use only one muscle group outside the gym. Your body always moves as one piece. That’s why the strength you build with isolation exercises doesn’t transfer outside the gym. They build fake gym strength.\n\nAnd since compound exercises work several muscles at the same time, you don’t need to do more than three exercises per workout. This saves time compared to doing isolation exercises where you need double the amount of exercises to work your whole body.\n\nMany people think you need to work a muscle directly for it to grow. If this was true we would have powerlifters with a barrel chest from benching but pencil arms from barely curling. Yet their arms grow bigger because they hold and press the weight when they bench. This triggers growth.\n\nThat’s why your triceps doesn’t need much work after benching heavy. One exercise to pump and shape it, maybe. But not five. That can be counter-productive because your arms are small muscles that need recovery to grow. They can’t if you keep hitting them with a ton of isolation.\n\nMuch of the confusion comes from seeing bodybuilders doing mostly isolation. But again, many of the top bodybuilders were strong as bulls. They built strength and size by doing mostly compound exercises first. They only did isolation later in their career. Quote from Arnold again…\n\n\n“Reg Park’s theory was that first you have to build the mass and then chisel it down to get the quality; you work on your body the way a sculptor would work on a piece of clay or wood or steel. You rough it out””the more carefully, the more thoroughly, the better”” then you start to cut and define. You work it down gradually until it’s ready to be rubbed and polished. And that’s when you really know about the foundation. Then all the faults of poor early training stand out as hopeless, almost irreparable flaws. [..]\n\nI was building up, bulking, going after the mass, which to me meant 230 pounds of sheer body weight. At that time, I didn’t care about my waist or anything else that would give me a symmetrical look. I just wanted to build a gigantic 250-pound body by handling a lot of weight and blasting my muscles. My mind was into looking huge, into being awesome and powerful. I saw it working. My muscles began bursting out all over. And I knew I was on my way.”\n\n– Arnold Schwarzenegger, The Education of a Bodybuilder\n\nLet’s say you still think flies will build a bigger chest than Bench Press. If you double your Bench from 110lb to 220lb, you double the strength of your chest, shoulders and arms. So you can now do those flies with more weight than before. That means you get better results from the isolation.\n\nIt’s actually fine to do some isolation as long as it’s not the only thing you do. Pareto principle can be a good guideline – 80% compound exercises like Squats, Bench, Deadlift, OHPress and Row. Then 20% isolation like curls to pump and shape muscles. That’s is if you still need to, I don’t bother.",
      "json_metadata": "{\"tags\":[\"bodybuildingfitness\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}"
    }
  ]
}

{
  "trx_id": "4ab1748234666357da1bb2de9509269ea4cbc724",
  "block": 19795189,
  "trx_in_block": 20,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:29:00",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "junecoolski",
      "permlink": "simple-tip-on-how-to-lower-blood-pressure",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "1eb42a677cbd73690c7828ade9f43c471c3fc75e",
  "block": 19795175,
  "trx_in_block": 42,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:28:18",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "themuddledhead",
      "permlink": "fans-demand-liverpool-to-be-instantly-relegated-why-read-to-know",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "fc7041646ccb24636ebbccec683531f4f238a04b",
  "block": 19795173,
  "trx_in_block": 18,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:28:12",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "fivestarplus",
      "permlink": "water-pollution-and-its-hazard",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "aec45387c1177ec8d16dec9360448f16cf006aca",
  "block": 19795156,
  "trx_in_block": 12,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:27:21",
  "op": [
    "comment",
    {
      "parent_author": "",
      "parent_permlink": "healthlow",
      "author": "junecoolski",
      "permlink": "simple-tip-on-how-to-lower-blood-pressure",
      "title": "Simple Tip on How to Lower Blood Pressure",
      "body": "If your blood pressure is high, then it’s very important that you seek medical attention or take the necessary steps in order to lower it. High blood pressure can lead to a range of different health problems otherwise, including headaches, increased risk of heart attack and stroke, redness, shortness of breath and more.\n\nFortunately, there are a number of ways you can fight high blood pressure and by following the recommended lifestyle changes, you can normally bring it down to safer levels with relatively little difficulty. The first and most important thing of course is always to consult with your GP: get their advice and make sure that you follow it!\n\nHowever, in the meantime there are other things you can do to address lifestyle factors and by using the information that follows, you can often supplement any medication with better lifestyle choices such as your diet, your sleep and more.\n\nSome of these changes might surprise you – but they are all fairly simple and they all work wonders. So, read on!\n\n Avoid Stress\n\nOkay, so we all know this one. But I’d like to take this opportunity to point out just how important this is and also why it makes such a big difference.\n\nWhen you are stressed, you enter a state known as fight or flight. Even if the stress is minor, you will then enter a minor state of fight or flight!\n\nThis is a state that is actually designed to make us more alert and better able to fight if we should find ourselves in a life-or-death situation. To respond, the body produces more adrenaline, cortisol and dopamine. This then causes the veins to grow narrower (vasoconstriction), causes the blood to get thicker (to prevent bleeding out) and causes the heart to pump faster (to deliver more blood to vital parts of the body more quickly).\n\nAll this contributes to higher blood pressure. Ideal in a quick life or death scenario but not so useful in cases of chronic stress!",
      "json_metadata": "{\"tags\":[\"healthlow\",\"blood\",\"pressureno\",\"stress\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}"
    }
  ]
}

{
  "trx_id": "7d92f1247dc5ecb66d009b6639a47cc0cf7e3f6a",
  "block": 19795007,
  "trx_in_block": 21,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:19:51",
  "op": [
    "vote",
    {
      "voter": "arslanmustafa",
      "author": "junecoolski",
      "permlink": "the-best-garcinia-cambogia-supplement-on-the-market-today",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "06d93d371d983a6dd750c0352fe3d5cd623c323b",
  "block": 19794956,
  "trx_in_block": 25,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:17:18",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "junecoolski",
      "permlink": "the-best-garcinia-cambogia-supplement-on-the-market-today",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "9e3772295c59f635019dea6554cb4c31111512a4",
  "block": 19794948,
  "trx_in_block": 9,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:16:54",
  "op": [
    "comment",
    {
      "parent_author": "",
      "parent_permlink": "health",
      "author": "junecoolski",
      "permlink": "the-best-garcinia-cambogia-supplement-on-the-market-today",
      "title": "The Best Garcinia Cambogia Supplement on the market today",
      "body": "How To Pick A Garcinia Cambogia Extract That Works\n\nAnd Get It At A Great Price\nhelen murphy senior editor migraine review \nWith all the media craze surrounding Garcinia Cambogia Extract, we decided it was time to write an in depth analysis of its benefits and what you want to look out for when buying an effective garcinia cambogia extract.\n\nSince its first feature on the worlds most famous TV doctor’s show, supplement manufacturers have been crawling out of the woodwork to create their ‘version’ of Garcinia Cambogia, with wild claims as to its actual benefits. As each new company bursts into the market with their own ‘proprietary formula’, it becomes harder to separate fact from fiction, premium product from worthless imitation.\n\nWe decided it was time to analyze them ourselves to find out which products were sub-par, which were flat-out lying about what was even in their pills, and which, if any, might actually be worth a try.\n\nAs we rounded up all of the big brands in the industry, we could see straight off the bat which companies were only there to make a quick buck.\n•One thing we found was that many manufacturers add calcium into their supplement, which in fact reduces the effectiveness of HCA, the main compound in garcinia cambogia that blocks fat.\n•In addition, we found that most companies who claim to have 95% HCA or more actually have much less. This is disheartening and makes it difficult for the consumer to know what manufacturers are lying and which are telling the truth.\n\nIt’s hard to believe, but most companies slap on a label that says ‘Garcinia Cambogia’, often without even mentioning how much HCA extract is in each pill or without actually including the amount they claim.\n\n\n\nWhat Did We Research?\n\nWith hundreds of manufacturers out there, we wanted to figure out what to look for and how to overcome our concerns regarding diet products. We started the process by making a list of the main concerns we have over buying a good Garcinia Cambogia product.\n•It’s not going to be effective. The truth is, there are a lot of products that don’t work at all. Typically, this is because they don’t contain the right ingredients or the right proportions. A lot of interested consumers don’t realize how exact a science creating an effective supplement really is.\n•It’s going to be too expensive to afford. As we conducted our research, we found that a lot of companies sell Garcinia Cambogia for $100 or more! Who wants to risk that kind of money on what could just be snake oil salesmanship?\n•The company I buy from might just be exploiting another fad. How can you tell when a manufacturer is just trying to cash in on the latest diet? Most of those companies are all gimmick and no substance. How do you know that the company you choose to buy from is giving you the real deal?\n\nFinding High Quality Garcinia Cambogia\n\nSo, how can you identify the legitimate products through all the smoke? There are a few key factors to look for that can all but guarantee the product is genuine.\n\n1. Third Party Monitoring: Independent monitoring companies track each company’s reputation and customer satisfaction. One of the most important qualities for a supplement manufacturer is their reputation. Look for a company with a solid reputation backed by third party monitoring.\n\n2. Risk Free Money Back Guarantee: Go with a company that guarantees their product and offers your money back if you aren’t satisfied. If the company is not willing to put their money where their mouth is, that means they don’t believe in their own product.\n\n3. Third Party Testing: Different than third party monitoring, third-party testing verifies the quality of each company’s products. Third part testing is really expensive for manufacturers, since it can actually disqualify entire shipments of pills. But when companies don’t have independent quality control, there is no guarantee that their products are what they claim to be.\n\nGarcinia Cambogia Brands Research\n\nYour time and money is valuable and we don’t want you to waste either one. So we did the research on most of the top Garcinia Cambogia products available.\n\nWe studied each product to determine which consistently had not only the right ingredients, but also the right proportions. We disqualified the ones with unnecessary, synthetic fillers and those whose contents differed drastically from pill to pill.\n\nBut we didn’t stop there. After all, numbers and percentages are only part of the story. We went on to seek out real customers who had used the products we tested. We asked them for testimonials and compared them with our notes, and then compiled this information to give you a list of the best products on the market.\n\nWhat our Research Uncovered\n\nA good Garcinia Cambogia extract should contain 95% HCA, a 1,600mg daily dose, and no additional ingredients other than a small portion of potassium to help with HCA absorption.\n\nMost brands did not pass the above criteria.\n\nSome of the Garcinia Cambogia companies included the right ingredients, but had too little HCA, which is the key compound in Garcinia Cambogia. They use much less than what was used in the clinical studies that led to fat loss. Other companies filled their supplements with cheap fillers, binders, and other synthetic ingredients. Almost all of them avoided quality control testing.\n\nThe brands we did pick, we stand by. We are confident that these products can help you achieve your goals.\n\nOur Garcinia Cambogia Top Pick:\n\nWe are excited about our final pick and we think you’ll agree. This company has a solid reputation, a high quality product, third party monitoring and testing. It also has a solid return policy and stands by its products.\n\n\ntopchoice \n\n\n \nRating: Excellent \n\nstar5-big \n\n\nHigh Quality Ingredients\n\nThe Right Proportions\n\nRisk Free Trial\n\nAffordable Price\n\nPowerful Testimonials\n\nReputable History\n\n\n\n#1 Top Pick\n\nResearch Verified Garcinia Cambogia\n\nIf you want to try Garcinia Cambogia, then Research Verified should be your first choice. If any Garcinia Cambogia supplement is going to work for you, this is it. \n\nIt has the highest quality garcinia cambogia extract, in the right dose, doesn’t have any binders or fillers, and is 100% safe to use.\n\nQuality: It contains the most effective dose on the market. A daily dose of 1600mg garcinia cambogia with 95% HCA. In addition, it includes a small portion of potassium for maximum absorption of HCA.\n\nReputation: Their reputation is top notch. They have several third party monitoring services, including buySAFE, Norton, and Trustee, as well as an A+ rating from the quality monitoring company QualityTrusted.\n\nGuarantee: All purchases of Research Verified Garcinia Cambogia are backed by a 365 day Risk Free 100% Money Back Guarantee. That is the best guarantee that we have seen from any manufacturer. This 1 year guarantee shows how confident they are in their product.\n\nPerhaps most importantly, they’re an established company that offers excellent customer service, safe checkout and on-time delivery.\n\nThey clearly have a commitment to quality as well, and guarantee that their supplements are made in an FDA registered laboratory that is cGMP certified.\n\nSo, if you’re looking for the best 100% Pure Garcinia Cambogia product available from a reputable company with a rock solid 365 day money back guarantee, I’d say this is the product to try.\n\nThe only issue with Research Verified is that due to the demand they are often sold out. To avoid having to put yourself on a waiting list, take advantage of the benefits while they’re in stock.\n\nFind Out More >> \n\n\n\n\nRating: Good \n\nstar4-big \n\n\n\n#2 Pick\n\nLifeExtension Garcinia HCA\n\nThis product is made by a company called LifeExtension. They have a pretty impressive and informative website on the product, and they are offering 100% Pure Garcinia Cambogia. However, there is one very important category in which they fall short – the recommended daily amount. With this product, you will receive only 1500mg per day, as opposed to the recommended dosage of 1600mg. Also, it only contains 60% HCA which is much less then our #1 pick.\n\nThere are also few consumer reviews posted. The site itself will definitely catch your eye, but without consistent positive consumer reviews on the website, purchasing this product might be a bit risky. Heck, I would even look for negative reviews, to see how the company handled consumer complaints.\n\nA good record with non-satisfied customers can also be a good thing, as it shows the company’s trustworthiness. This product had absolutely no negative reviews at all! Which makes you wonder.\n\nOur own tests showed that it was a good product, but we all know that supplements don’t always work the same way for everyone. We would recommend choosing a product that offers you the full recommended daily amount of 1600mg.\n\nEven though LifeExtension seems to have a very good formula, the fact that it does not meet the recommended daily amount and relatively few customer reviews knocked it down to the #2 spot. That said, if you don’t mind taking a chance, this product might work for you.\n\nTake a closer look and decide for yourself… \n\n\n\n\nRating: OK \n\nstar3.5-big \n\n\n\n#3 Pick\n\nNutriGold Garcinia Cambogia Gold\n\nFalling just short of our number two selection is NutriGold Garcinia Cambogia Gold. This product contains Pure Garcinia Cambogia, without fillers or binders that could dilute the strength of the product. However, it does have a slight amount of calcium, which is known to work against the effect of HCA.\n\nIn addition, this product contains only 500mg per capsule (1500mg daily dose with 60% HCA), which is less than what was recommended by the clinical studies done on Garcinia Cambogia. Since the company itself has a good track record and most consumers I spoke to were pretty satisfied with it, I still consider this to be a solid product. Just remember that it has a few slight disadvantages.\n\nIts capsules only contain 500mg apiece in comparison to the 800mg offered in the top product I recommend. This means that you’ll need to take 3 capsules to reach their daily dose of 1500mg, as opposed to 2 of the 800mg pills, for a daily dose of 1600mg.\n\nIf you don’t mind having to take more pills and getting a smaller daily dosage, then this product could be right for you. Keep in mind that their website often shows that they are in short supply or out of stock.\n\nTake a better look at the actual product…",
      "json_metadata": "{\"tags\":[\"health\",\"garcinia\",\"cambogia\",\"weight\",\"loss\"],\"app\":\"steemit/0.1\",\"format\":\"markdown\"}"
    }
  ]
}

{
  "trx_id": "a56146e3a4627dcec4b4b2184cdab8f803df527e",
  "block": 19794887,
  "trx_in_block": 8,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:13:51",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "jarendesta",
      "permlink": "some-mind-blowing-netflix-documentaries",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "e85a5e66967bfc0749290a7da430537ba5236ae4",
  "block": 19794878,
  "trx_in_block": 33,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-12T04:13:24",
  "op": [
    "vote",
    {
      "voter": "junecoolski",
      "author": "bigram13",
      "permlink": "hospitals-a-good-idea",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "1cfd57138540eb0bceb0fe882e55145739ecb829",
  "block": 19720648,
  "trx_in_block": 29,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-09T14:19:12",
  "op": [
    "comment",
    {
      "parent_author": "junecoolski",
      "parent_permlink": "my-intro-to-steemit",
      "author": "bycoleman",
      "permlink": "my-intro-to-steemitbycoleman-intro1",
      "title": "",
      "body": "Welcome to Steemit @junecoolski!<br>I wish you much success and hope you find Steemit to be as rewarding and informative as I have. @bycoleman",
      "json_metadata": ""
    }
  ]
}