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Things to see and do - Lovech
Leaving for Bulgaria
Nearby hotels
Hotel Varosha from20 €
Book -
Family Hotel Varosha 2003 from37 €
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Park Hotel Stratesh from31 €
Hotel Varosha
Hotel Varosha
Address : 36 Todor Kirkov Square BG - Lovech 5500
from : 20 EUR
Located next to the Covered Bridge and just 300 metres from town centre, Hotel Varosha provides free parking and air-conditioned rooms with free Wi-Fi and cable TV. Featuring a summer terrace, the restaurant offers international specialities and an extensive wine list. The 24-hour front desk can arrange car and bike rental. Services like laundry wash, dry cleaning and ironing are available at a surcharge. A minibar and a private bathroom with shower are provided in all units at Varosha Hotel. Some accommodation units come with balconies and flat-screen TVs. The hotel is located in the Varosha neighbourhood, which features an architecture reserve. Ethnographic museum, Hisar Fortress and the Vassil Levski Monument are within 500 metres from the hotel. Local bus and train stations are 2 km away. Bulgaria's largest Krushunski Waterfalls are 35 km from Lovech. The 16th-century Troyan Monastery is 40 km away.
Useful Information
- Address : 36 Todor Kirkov Square BG - Lovech 55005500Lovech
Main services
- Restaurant
- Air conditioning
- Non-smoking rooms
- Internet
- Animals allowed


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If they boarded after the B's then this would happen every time as by the end of the B's there are mostly just middle seats left... I think that would be much worse (and I don't even have kids so its not like I use family boarding)
They are going to be increasing EBCI to $12.50, they need to address this. Maybe mark the boarding passes of those who bought it and allow any EBCI not in A to board before the families. I don't understand why they allow seat saving, people have caught on to only buy one EBCI and save seats for the rest, they are losing money. Especially when it's really blatent by putting packages and coats on empty seats.
I was thinking the same thing. Why not have family boarding after ALL of the EBCI people have boarded. You choose to pay extra, you should get to board before people who don't pay for it....... My only flight on SW had our boarding passes all split up using EBCI. We had like A 42, 44, 46, and 49 or something like that. The people in between us were single passengers. Our flights were all on one confirmation with EBCI purchased for all at the same time..... The two singles let us all board together as it made no sense for us to stand apart in line..... Duds
You do know there are others that didn't pay for EBCI before you right? I just missed getting A list this year (literally if I had one more flight before the end of the year I would be A list all next year) but some of my coworkers have it. With A list they can check in when they get to the airport and still will be in front of most of those with EBCI. I'm not sure why everyone is so upset about this... no one is forcing you to get EBCI... if you don't want to pay just don't.
Because that's defeating the purpose of family boarding. The reason they have them so high is so small kids can sit with their parents. If you move family boarding until after the B's, there's going to be a lot of either separated families or negotiating going on to keep families together.
But they could change the boarding to A- Business Select etc. B- Family with EBCI C- Others with EBCI D- Families Without EBCI E- Others Without EBCI Those paying extra board first then others.
The purpose of family boarding is make sure families can sit together. Having family boarding between the As and the Bs accomplishes that. You suggest passengers with EBCI should be boarding before family mid-boarding? Easy solution. limit the number of EBCI available on each flight, and increase the fee so their total revenue doesn't take a hit. JMO but SW should require all passengers on a reservation purchase EBCI and should eliminate seat saving.
You're missing the point of family boarding though. IMO, these "solutions" are getting too complicated. Here are simple ones... 1) Lewisc's suggestion of everyone on a reservation getting EBCI if one person does. 2) Enforce '1 adult and any children under 12' to accompany children under 5 in family boarding. If there's two parents and a 5 year old, one parent boards with the child, the other waits until their number. If there's one parent, a 4yo, and a 10yo, they all board together during family boarding.
I totally understand why they have family boarding and I am all for families sitting together. My kids are older than 4, so I can't use that, but that doesn't mean that I don't want to sit with them on a vacation that we get to take 1 time a year. If I pay for EBCI, why should anyone who doesn't pay for it get to board before me? If sitting together is so important, then those passengers would purchase EBCI to ensure they board before family boarding..... that's all I am saying.... I also understand those that are A listers or purchase business select fares... no problem with them getting A1-15. Duds
I would love it if they increased the cost of EBCI to like $25 or $50 so fewer people would use it. Someone pays $10 and they think they own the plane. If you really feel you absolutely need to board early and you don't qualify to pre-board, then you'd probably be willing to pay whatever they charge to get a lower boarding position. But because it's cheap, so many people just buy it to have it that eventually it's worthless because just about everyone buys it and they all expect A boarding. Well between preboarders (handicapped, etc) BS, A-listers, and family boarding not everyone is going to get first crack at their seat. So paying $10 extra doesn't promise you a thing other than not having to check yourself in at 24 hr. If 90% of the passengers pay their $10, someone's still going to be unhappy with their boarding position notwithstanding having paid their $10. I love the idea to limit how many can buy it and increase the price a ton so that only those who REALLY need it buy it. That guarantees those people a little more assurance in where they will end up and also eliminates those who pay for it and end up with C boarding anyway. Win-win.
Because your $10 did not buy you a better seat (or seats together). It bought you an automatic check in at 36 hrs before your flight and you got that.
I don't like the idea of raising the price to $25-$50 or of limiting the number of people who can buy it. It's so nice to enjoy our last full day at WDW without giving a thought to checking in for our flight. At $10 each it's a no-brainer. At $12.50 each, we'll probably still do it. At $25 each, probably not and then we'll be back to watching the clock so we remember to check in 24 hours out. The only thing EBCI guarantees is the convenience of automatic check-in. DH and I have been in the B group with EBCI. We watched families board ahead of us and we did talk about how we paid extra but would be boarding behind those who did not. But then we figured that without EBCI we would have been even further back in the line so we still got a boarding position benefit in addition to the convenience of automatic check-in.
If you get a B, they still let the families board before you, even if you paid for Early Bird. Early Bird is not a guarantee of an A pass and should not be expected to work as such. All it does is get you an automatic check-in so you don't have to do it yourself. It's not there to help you get a better seat, it's there so you don't have to do your own check-in. SWA runs their boarding the same way in all airports, they don't make concessions for Orlando flights even though they tend to have more families with little kids. about the only thing I've seen them do when they have a huge family boarding line is restrict the family boarding to the eligible child and one adult (in essence, ensuring the kid will sit with a parent or other adult, but not allowing the entire family to board with one eligible child.)
I purchased our tickets with "wanna get away" fares and now realize why I haven't been able to click the link for early bird check in. Is this because I am not eligible for it? I assumed since we are a family, we'd get to board between A & B. This might not happen?? We are a family of four (2 adults and 2 kids). My DD10 need to be with one of us, as she has a fear of flights. Will this be a issue? I don't care how the rest of us are split up as long as she has either my husband or myself with her. Is there anything I can do to easy my mind right now...make a call or something??
Family boarding is generally for families with children younger than 5. Not for all families. You could try buying Early Bird on your ticket and your child's, that would get you a better position than you could get if you did not buy it. If you're good with sitting in the back of the plane there shouldn't be any problem with getting an adult and a child in a seat together with any boarding position you get with early bird.
Why not just charge 10 dollars for family boarding? They board between A and B. Those who do not pay board between B and C.
EBCI is available to passengers who purchase "wanna get away" fares. Those are the only fares I buy and we've never had a problem purchasing EBCI. So that we can try to help you, what link are you talking about? And what happens when you click on it? Nothing? Error message?
I took a survey after my last flight that asked about a bunch of variations on the early bird concept. One was that you paid an additional fee to get "A" seating above the fee for EB.
Actually, it sort of does more than get you checked in at the 36 hr window.... What is EarlyBird Check-In? EarlyBird Check-InSM is a low-cost option giving you the convenience of automatic check-in before our traditional 24-hour check-in. Youll have the benefit of an early assigned boarding position, allowing you to board earlier. As an EarlyBird Check-In Customer, you will have a better opportunity to select your preferred seat and have earlier access to overhead bin storage for your carryon luggage. This affordable option automatically reserves for you the next best boarding position then available. So, SW tells you that your EBCI payment is getting you an earlier boarding spot. You should be able to go into your flight itinerary and check off EBCI. Best to do it for all the family. Those flying with kids 4 and under are eligible for 'family boarding'. You should be just fine finding two seats together. In all reality, EBCI has created a monster. There are about 60 slots in the A group, and the first 15 are taken up by business select and full fare passengers. So the lowest number you are going to get is A16. If there are 70 passengers that have all bought EBCI, then some of them are going to be stuck in the B group...maybe about 20 of them. And if there are many doing the family boarding, they are going to be pushed further back. SW tells us that by buying EBCI, you get better access to the overhead bins. Well, that may not be true if there are a lot of families boarding prior to the B group. I still think that everyone in the party needs to buy EBCI...even if you have a child 4 or under. That way, if there are a lot of other families boarding at the same time, the gate attendants can make a judgement call and allow one parent for each child 4 and under. Then, the parent with the kids that don't get to preboard are now all together since they have EBCI passes. I actually wish that SW would take away the family boarding thing. It really serves no purpose. Now, if they want to offer family boarding for a fee?? Sure, that's fine. But I really resent it when I see a family of 5 or 6 being allowed to board all together, with one child under 4, and then start saving seats for others in their party who are boarding later. And yes, I've seen it happen on more than one occasion. Drives me nuts. I have no issue with saving one, or maybe two seats, as long as its in the same row. But some people get carried away with it, and take up 4 or 5 rows!!! And the FAs don't do much about it..other than to announce it's a full flight and there will be no empty seats, so please remove all jackets and coats from empty seats.
That's not all that different than what I said. All of the people who bought EBCI did get all of this whether or not they allow families, handicapped people or A-listers to "cut" in line. Without EBCI they might have been C instead of B (and had even less overhead bin room left). So many people get angry with family boarding but you never hear the BS and A-listers complaining about pre-boarders who don't have to pay the BS fare or buy EBCI to get on first. At least I don't hear it. But for some reason people want to think EBCI is some kind of magic golden ticket. Could not agree more!

subset: commoncrawl


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The Trind Keratin Nail Treatment kit provides a chemical-free solution for thin, brittle, and chipped nails
The Trind Keratin Nail Treatment kit provides a chemical-free solution for thin, brittle, and chipped nails. It is a mild solution that treats the most sensitive nails that have been damaged by wearing artificial nails or from the use of medicines or other environmental influences — and the active ingredient is keratin.
The Trind Keratin Formula kit consists of two products:
> Trind Nail Restorer is a light, semi-transparent liquid that has to be applied to the nails daily. Let soak for two minutes and then rub the excess into the nail and surrounding skin.
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Keywords: nail treatments Trind Cosmetics
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Not to be confused with Beau's lines (which are horizontal grooves), longitudinal grooves are vertical grooves that are caused by trauma to a... Learn More
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2,996 of 3,167 Items
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Historic buildings -- Louisiana -- New Orleans
Dust Jackets from American and European Books, 1926-1947
Stephen A. Schwarzman Building / General Research Division
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Image ID: 487702
Impressions of old New Orleans, a book of pictures. ([1926])
Image sets are related images taken from a single archival object, such as a menu, a scrapbook page, a roll of film, a postcard front and back, or similar item.
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Search sferguson's booksRandom books from sferguson's librarySackett (The Louis L'Amour Collection) by Louis L'Amour The Treasure Of The Incas: A Story Of Adventure In Peru by G. A. Henty Highgraders, The by Louis L'Amour Combat: Pacific Theater-World War II by Edited By Don Congdon The Two Towers (The Lord of the Rings, Part 2) by J.R.R. Tolkien The Secret Warriors (Men at War, 2) by W.E.B. Griffin Lonigan (Bantam Classic) by Louis L'Amour Members with sferguson's booksSite design selectionThe old design is no longer fully supported nor does it get full attention when we roll out new features. We strongly recommend using the new design. | |
Member: sfergusonCollectionsYour library (795), Favorites (261), Classics (94), Poetry (2), SciFi/Fantasy (189), Westerns (161), Historical Fiction (25), Romance (49), General Fiction (42), Business (2), Non-Fiction Technology (19), Non-Fiction History (82), Non-Fiction Military (76), Non-Fiction General (36), Books for Kids (28), J.D.'s Library (63), Torie's Library (1), Family Library (4), Wishlist (18), To read (7), Read but unowned (199), Replace (1), To Cull (14), All collections (883) Reviews43 reviews TagsStar Wars (37), WWII (34), Vietnam (26), The Sacketts (19), Redwall (18), Conan (13), Belgarion (9), Sparhawk (9), electronics (7), Narnia (7) — see all tags Cloudstag cloud, author cloud, tag mirror Recommendations8 recommendations About meI am an avid reader who reads everything (I very rarely read horror). In the limited periods of time when I'm not reading I enjoy: shooting, fishing, gaming, inventing, building things and repairing computers. About my libraryMy library is a constantly evolving collection of fiction and non-fiction that must (unfortunately) be contained within a limited area. Currently I believe that it numbers roughly 1,000 volumes, but I'm not altogether sure. For a book to remain long in my collection it needs to be of high enough quality that I will read and reread it forever (some of my non-fiction does not meet this criterion, mostly some rare books and my IT/business books). GroupsNone Favorite authorsAaron Allston, Mark Berent, Larry Bond, Max Brand, Tom Clancy, Stephen Coonts, Harold Coyle, Clive Cussler, Arthur Conan Doyle, David Eddings, Julie Garwood, W. E. B. Griffin, Robert A. Heinlein, G. A. Henty, James Herriot, L.P. Holmes, Robert E. Howard, Brian Jacques, Robert Jordan, L. E. Modesitt, Jr., Robert T. Kiyosaki, Louis L'Amour, C. S. Lewis, Mary E. Pearce, Sean Russell, Cornelius Ryan, Sharon Sala, Leonard B. Scott, Michael A. Stackpole, Mark Twain, Timothy Zahn (Shared favorites) VenuesFavorites Favorite bookstoresAlmost Perfect Books, Ames' Bookstore, Barnes & Noble Booksellers - Roseville, BookTown Books & Tomes, Carol's Recycled Paperbacks, The Book Seller Favorite librariesNevada County Library - Madelyn Helling Library Also onFacebook Membership LibraryThing Early Reviewers/Member Giveaway Real nameScott Ferguson LocationGrass Valley, California Account typepublic, lifetime URLs
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School nutrition professionals in a Virginia district are taking additional steps to protect students with food allergies. Changes include replacing peanut butter with a spread made from sunflower seeds and providing students and parents with more information about what is in school meals. Nutrition professionals also can access students' allergy information through a software program, and restrictions have been placed on food brought into classrooms.
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North Carolina birders brave winter weather for annual Christmas Bird Count
Submitted by Scott Pickey on Mon, 12/13/2010 - 1:24pm.READ MORE:
Starting tomorrow, volunteers all over North Carolina will brave the winter weather to participate in Audubon's annual Christmas Bird Count (CBC), which runs from December 14, 2010 to January 5, 2011. This early-winter bird census is the longest running Citizen Science survey in the world.
Full story...
» FIRST ON 3: Pender Co. Health Dept. dentist quits
Submitted by Scott Pickey on Mon, 12/13/2010 - 1:17pm.READ MORE:
Dr. Michelle Holmes submitted her resignation to the Pender County Health Department Thursday. The department shared her resignation with the media today.
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» UNCW graduates make history
Submitted by Asha Dave on Sun, 12/12/2010 - 7:28pm.READ MORE:
A new class of graduates has emerged from UNC Wilmington, and their Commencement will forever be remembered as a day history was made and dreams fulfilled.
Full story...
» Murder/suicide still a mystery
Submitted by Katie Harden on Sun, 12/12/2010 - 6:48pm.READ MORE:
It's a bizarre incident that still has the New Hanover County Sheriff's Office asking questions. Investigators say two New Hanover County residents are dead in a possible murder/suicide.
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» Seahawks defeat Demon Deacons in Greensboro in CAA-ACC matchup
Submitted by John Rendleman on Sun, 12/12/2010 - 4:40pm.READ MORE:
UNCW felt right at home as the home team at the Greensboro Coliseum Sunday afternoon. The Seahawks beat Wake Forest 81-69.
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» Hands held high for veterans
Submitted by Asha Dave on Sun, 12/12/2010 - 4:07pm.READ MORE:
The first State Park dedicated to military veterans is almost complete.
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» Wallace-Rose Hill claims 1-A football title for second year in a row
Submitted by John Rendleman on Sat, 12/11/2010 - 10:20pm.
In dramatic fashion for the second year in a row the Wallace-Rose Hill Bulldogs are state champs on the 1-A level. Check out our video and postgame reaction on Sunday's Coach's Corner. That's 6pm on Sunday on WWAY.
Full story...
Rain on the parade
Submitted by Asha Dave on Sat, 12/11/2010 - 1:30pm.READ MORE:
It has literally rained on the parade.
Full story...
» Pender comes up short in state title football game
Submitted by John Rendleman on Sat, 12/11/2010 - 12:27am.READ MORE:
Pender scored on their first possession, but the early touchdown was the only Patriot score. Albemarle beat Pender 21-7 in the 1-AA state title football game Friday night in Chapel Hill.
Full story...
» Instead of Southport terminal, Wilmington port could expand
Submitted by WWAY on Fri, 12/10/2010 - 8:23pm.READ MORE:
A feasibility study by the US Army Corps of Engineers will look at how the existing port could be upgraded and made more accessible to increased traffic and larger vessels.
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Discussion BoardsOpen MenuDiscussion Boards Open Menu
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Hi, ia hve win 7 on my system, the problem is , when i push the buttons on the scanner only the windows software starts up , but i meed the hp software. i have installed the newest Solution center and the full software for the scanner for vista in compability mode. it doesnt work.
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I can not get a HP Image Zone program that is compatible with Window 7 to give all functions HP Scanjet 4850. The basic drivers only give basic scanning functions. Any solutions!
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Pheasant Hunting
Licenses and Publications
Hunting Vacation Packages
Hunting Photos & Videos
Rooster Rush Communities
Pheasant Hunting
2013 Pheasant Outlook
The annual brood count is completed late-July through mid-August. The 2013 results are not yet available.
In 2012, South Dakota once again had one of the highest pheasant populations in the country – with the pheasants-per-mile index rising 18% from 2011. According to the South Dakota Department of Game, Fish & Parks, bird numbers increased in many areas of the state thanks to a mild winter and spring. You can find the
full report and county-by-county numbers
on the GF&P website.
2012 Pheasant Season
From the South Dakota GF&P Brood Survey Results
Season: October 20, 2012 through January 6, 2013.
In 2012, there were 93,225 resident and 98,362 nonresident pheasant hunting licenses issued.
From the survey responses, a projected total of 1,428,874 pheasants were harvested (599,675 by residents, 829,198,894 by nonresidents) during the 2012 seasons.
The five counties with the highest reported harvests were Tripp, Brown, Spink, Lyman and Edmunds.
For more results of the 2012 hunting season, please visit the
Pheasant Hunting webpage
of the Department of Game, Fish & Parks. The data for 2013 will be posted when it becomes available.


text:
If you need an extra layer of durability, the Griffin Survivor cases protect well against small drops and minor spills, but those who need a rugged case which can take more of a beating should look elsewhere.
The Harry Potter author wrote to teenager Cassidy Stay, who quoted the wizardly headmaster at her murdered family's memorial service, sending her condolences -- and a wand.
Making Windows more relevant in a mobile world is a work in progress. PC makers are in a battle for survival.
A month after a small plane crash in Hawaii, a surviving passenger shows GoPro footage and even a selfie taken during the ordeal.
When the undead threaten to turn your cerebrum to caviar, where do you run? A new study confirms what you might already suspect, and even offers a specific destination.
Creating a Person Finder and Relief Map, the Web giant looks to help people find loved ones, along with food and shelter, in the aftermath of the devastating natural disaster.
Director Neill Blomkamp has revealed his new "Alien" movie will overwrite "Alien 3" and "Alien: Resurrection".
Netflix users can tune into all 13 episodes of the political series, which may portray a growing rift between President Underwood and his wife.
Look out Godzilla: giant monsters will roar onto the small screen in the planned adaptation.
Within hours of a passenger plane clipping a bridge and crashing into a river, chilling dashcam videos from passing vehicles appear online. Some, incredibly, are even set to music.


text:
No Protests on the Streets of Cuba
July 22, 2014
Yoani Sanchez, The Huffington Post
A friend sent me photos of a demonstration in the streets of Vienna in support of the Palestinians. I also received--from all over the world--images with signs of solidarity or rejection of one or the other of the parties implicated in the conflict in Gaza. Many take sides and demonstrate it, be it a tweet, a way of dressing, a shout or a public protest. In Cuba, however, only the official press and institutions may speak in headlines and statements. In the 14 days of the latest bloody confrontation between Israel and Hamas, no spontaneous demonstration on the subject has taken place in our public spaces.
Freedom can be simulated, replaced by false statistics of well-being and justice, but someone always puts it to the test. That public protests on national and international issues don't happen in our territory is evidence of the lack of rights and social autonomy we endure. It is this same gagging of public speech that prevents organizations like those of the LGBT community from protesting the arrival on the island of Vladimir Putin, considered one of the most homophobic presidents on the planet today. It is also a bad sign that today, during the arrival of Xi Jinping, no one is seen outside the airport demanding the release of Chinese dissidents or asking for greater environmental protections in that country.
I repeat, freedom can be simulated, but its lack is obvious in a minute, its immense absence. So among my friends--one of whom has prepared his keffiyeh, while the other has a Star of David tattooed on his arm--cannot march through the streets of Havana showing their preferences or outrage. No one is allowed, of their own initiative, to denounce the deaths, the blood, the pain. Thus, we will not see pictures from Havana with the streets filled with people outraged by the events in Gaza.
Recent Articles
Date | Title |
3/3/15 | Young Cuban Artists Testing the Boundaries of Dissent Tracy Wilkinson, L.A. Times |
3/3/15 | Why Midwestern farmers want to break the Cuba embargo Nick Miroff, The Washington Post |
3/3/15 | 'Ship to Cuba' option shows up on Amazon.com amid diplomatic talks Reuters |
3/2/15 | Obama hopes for U.S. embassy in Cuba before April summit in Panama Jeff Mason, Reuters |
3/2/15 | How Better Relations With Cuba Might Affect American Baseball Matt Schiavenza, The Atlantic |
3/2/15 | Mexican company gets deal to invest in Cuba development zone Reuters |
3/2/15 | Cuba signals readiness to fast-track U.S. diplomatic ties David Adams and Daniel Trotta, Reuters |
3/1/15 | Red flags in Cuba slow investment Alan Gomez and Rick Jervis, USA TODAY |
Date | Title |
2/28/15 | U.S., Cuban officials pleased with 'cooperative' talks Alan Gomez, USA Today |
2/27/15 | US, Cuba cite progress on restoring diplomatic ties Bradley Klapper, AP |
2/24/15 | Cuban entrepreneurs can sell everything from shoes to soap in the United States Mimi Whitefield, The Miami Herald |
2/24/15 | US supreme court sides with Cuba over cigar company standoff with US rival AFP, Telegraph |
2/24/15 | McCaskill returns from Cuba, calls for end to trade embargo St. Lous Business Journal |
2/23/15 | Head of Cuba's Ladies in White to submit leadership to vote AP, Yahoo News |
2/22/15 | Canadian businessman released from jail in Cuba AFP |


text:
What does BC mean in British Medicine?
This page is about the meanings of the acronym/abbreviation/shorthand BC in the Medical field in general and in the British Medicine terminology in particular.
basal cell
Find a translation for BC in other languages:
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What does BC mean?
- BC, B.C., before Christ(adverb)
- before the Christian era; used following dates before the supposed year Christ was born
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"BC." Abbreviations.com. STANDS4 LLC, 2015. Web. 1 Mar. 2015. <http://www.abbreviations.com/term/1408597>.
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The Office of the Chief Counsel of the Division of Trading and Markets of the Securities and Exchange Commission recently issued an important "No-Action" Letter providing regulatory relief for participants in certain mergers...more
2/24/2014 - Broker-Dealer No-Action Letters SEC
FINRA Rule 5110, the corporate financing rule, regulates the terms and arrangements of securities underwriting conducted by FINRA member broker-dealers, which covers virtually all of the US securities industry. FINRA has...more
2/14/2014 - Broker-Dealer Conflicts of Interest Corporate Financing Rule FINRA
The US Securities and Exchange Commission recently adopted important changes to the financial responsibility rules for securities broker-dealers, including changes to the regulatory capital and regulatory reporting rules. The...more
8/20/2013 - Broker-Dealer Compliance Customer Protection Rule GAAP Lenders Net Capital Rule New Regulations Recordkeeping Requirements Reporting Requirements Risk Mitigation SEC
Late last week, a senior SEC lawyer encouraged the private equity and hedge fund communities to consider whether certain practices of private fund managers could subject these firms to SEC registration as broker-dealers....more
4/11/2013 - Broker-Dealer Fund Managers Private Funds Registration SEC
On March 21, 2013, the staff of the Division of Trading and Markets (the "Staff") of the US Securities and Exchange Commission (the "SEC") released responses reflecting the Staff's views on frequently asked questions (the...more
3/25/2013 - Broker-Dealer Rule 15a-6 SEC
Reporting Requirements
Alternative Trading Systems
Basel Committee
Basel III
Beneficial Owner
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What do people think of the spped pro max
I shot the HCA speed pr arrow the other day and it added over 30fps to my bow.. The arrows are 5.5gpi and made of carbon.. does anyone have any feadback on them?
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Masta Killa - R U Listening
Artist: Masta Killa
Producer: Inspectah Deck
Album: Selling My Soul
Avg Rating: 3.3 ( 11 votes )
After six years of lying low and contributing guest bars to his Wu-Tang colleagues' critically-acclaimed projects, Masta Killa is finally preparing to get back into the solo-album game. As befitting the legendary Staten Island crew's most reserved—some would say mysterious—member, the first single off the project finds him requesting our attention in a direct, yet coolly understated fashion. On R U Listening, crewmate Inspectah Deck's dreamy soul samples set the mood for casually fly verses that reward close listening. Like what you're hearing? More is just around the corner; featuring production by the likes of 9th Wonder, PF Cuttin and Mathematics, Selling My Soul is scheduled to hit record stores and online retailers Tuesday, December 11.
Masta Killa DownloadsIndieLyrical
Written by richard on 11/9/12
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Nature Sounds
First DJ Booth Appearance:
"Drivin' Round (Termanology)" (2012)
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Do Workout A, B, C or D & This Diet
Click on photos to see how to do exercise
Before you start butt workout A…
Butt Workout B
Click on photos to see how to do exercise
Click on photos to see how to do exercise
Before you start butt workout B…
Butt Workout C
In Weeks 1, 3 & 5…
In Weeks 2, 4 & 6…
Click on photos to see how to do exercise
Click on photos to see how to do exercise
Before you start butt workout C…
Butt Workout D
Hip Thrust Workout
Butt Bridge Workout
Before you start butt workout D…
4-step diet plan for a bigger butt
1. Eat 1200-to-2000 calories per day
You'll lose or maintain your weight while getting a bigger butt on a 1200-to-2000 calorie diet but…
2. Eat 100-to-250 grams of protein each day
To get all the protein you need to repair & rebuild your glutes (your butt muscles) into bigger and stronger ones after you've broken them down doing Workout A, B, C or D…
With 100-to-250 grams of protein per day…
3. Drink at least 1 liter of water per day
Use a food journal so you can adjust the amount of calories & protein you're eating if you're not satisfied with the results you're getting but Go over these frequently asked questions before making any adjustments.
Use any 1 of these free food journals…
Has this Plan actually worked for anyone?
My booty got bigger & more lifted
Yep, luv this guy followed his advice on hip thrusts over squats and my booty got bigger and more lifted. I started with 30 kg and worked myself up to 80 kg barbell with hip thrusts.
I do squats but they do not build a big booty like I have now as you can see the proof is in the pudding. What helped more than anything was heavy weighted barbell hip thrusts
Nataska Gordon
Victoria's progress after 6 weeks…
My Butt Looks Really Good Now…
Go to Tindra's Instagram to see more of the results she got with squats and this diet tool I gave her.
Thanks so much
Tindra Isabell
Adds 4 inches to her butt
Went from 33" hip to a 37.5" hip! All by utilizing the hipthurst. Thanks to Bret Contreras & Adrian Bryant for showing me! This is by far the most dramatic change for my Glutes, Hamstrings and overall thigh development.
Deirdre W.
More Butt & Less Belly
I have more muscles, more butt and less abdomen. I still eat as before & I only made a lot of squat and butt exercises.
Remember… I am 44 and Italian since 5 generations!!!
Claudia Berrettoni
"Dang ma, you got a phatty girl."
I targeted the Booty with Adrian's bootylicious workout. When i did the workouts alot, i saw faster results, even with using weights. Thanks, my jeans feel GREAT!
Thanks so much for inspiring me and for giving me my new booty lol.
I was in atlanta earlier this month to visit my bf and as i got off the subway guys were saying, "Dang ma, you got a phatty girl." lol. I knew the workout has worked. THANKS SO MUCH!!
Frequently Asked Questions
Expect your butt to get bigger about every 2-to-4 weeks but after 2-to-4, 4-to-8 or maybe even 8-to-12 weeks…
You're going to notice it's going to take you longer than usual to continually increase your butt size (but you'll probably be more than satisfied with your new butt after 4-to-8 weeks) and the reason why it may take longer is because over time…
As your butt gets bigger and stronger it's going to get tougher & tougher to continually break down your already stronger butt muscles so that means…
You'll quickly get a butt like Ciara
Fergie, Kate Hudson
Kate Hudson
or like this butt here
this butt here & after 2-to-8 weeks…
If your goal is a much bigger butt like Kim Kardashian
Kim Kardashian,
CoCo, J-Lo
Jennifer Lopez, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares, Beyonce
or like this butt here
this butt her
then expect it to take at least 4-to-12 weeks to get a butt that big.
Yes but you have to do workout A, B or C in order to do so because as your butt gets stronger your butt will get bigger &…
There is no limit to how big your butt can get as long as you keep a workout journal, track your progress and keep getting stronger with each workout or each set you do by trying to use heavier weights, more reps and/or sets.
Read this to get a better idea of how your butt muscles get bigger or just simply watch the short video below…
NowLoss.com gave her a Bigger & Sexier Butt!
Dear mr. bryant
I used to have a little flat butt, and now it's much bigger and rounder, after about six weeks of doing some of the butt-building exercises on this site. I even got a bigger butt than my boyfriend, who is african american and used to have a much bigger and nicer butt than me.
Great site, the only page I found that shows you how to get a hot body without charging anything, and without making you buy pills or lotions. This works!
UsedToBeFlatNowImNot | 06.04.09 - 1:45 pm
Another Sexy Butt developed by NowLoss.com
Hi Adian, I just want to leave a comment. I just really want to thank you for your time and effort you put into this website. I always wanted a bigger butt and thought having a flat butt was just in my genetics. Im not saying I have a ghetto booty, but it has gotten bigger through the workouts.I was also always self conscience about my flat butt. Now I have a better self esteem. Thanks So Much!! The world need more selfless people like you!!
sylver | 04.16.09 - 3:44 pm
"I got the butt I wanted"
Hi Adrian.your site is amazing. I get the butt that i wanted by doing the Jlo work plan (which is now workout C)Ifigeneia | 03.15.09 - 1:09 pm
My butt is a lot bigger!
I've been doing this exercise for a few months now and my butt is a lot bigger! Thank you! ^_^GratuitousSacrifice a YouTube user
You'll certainly get a slightly bigger, more rounder & sexier butt like Ciara
Fergie, Kate Hudson
Kate Hudson
or like this butt here
this butt here which you may be happy with but if you want a much bigger butt like Kim Kardashian
Kim Kardashian,
Jennifer Lopez,
Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares,
or like this butt here
this butt here then…
You might be able to get a much bigger butt like that with Workout D but that's probably only going to happen if you're able to sprint up steep hills so eventually…
You may need to use workouts A, B or C where you can use weights to get a to get a much bigger butt.
Do Workout D or be creative enough to make your own weights or resistance and here's some ideas…
Use a weight that's heavy enough to only allow YOU to do 5-to-12 reps in almost perfect form each set so…
Don't automatically use 5, 10 or 15 pounds because generally you'll easily be able to do way more than 12-to-15 reps per set with that amount of weight but if 5, 10 or 15 pounds keeps you in the 5-to-12 reps range then start with that but be honest…
Don't cheat yourself and just stop at 12 reps knowing you can more because it's important you NOT count the sets where you go over 12-to-15 reps so you can find the perfect weight for making your butt bigger.
Because you need to rest your butt muscles in order to give the protein you eat daily the time it needs to repair & rebuild your butt muscles into bigger and stronger ones &…
If you workout more than 1-to-2 days per week then you will not be giving your butt enough time to rest, recover and grow so basically… Working out more leads to slower or NO results at all!
No because generally the almost perfect rep range for butt (muscle) growth is the 5-to-12 range &…
Doing over 12-to-15 reps does very little to cause muscle growth because the resistance or weight is too light to do any muscle damage so…
Once you've reached a point where you are doing 12 reps on most of your sets then it's definitely time to start using heavier weights & less than 12 reps.
Use any ONE of these fast muscle building techniques here to allow you to use heavier weights and/or do more than 12 reps - for example…
You should only try these techniques after you've been doing any one of these butt workouts for at least 2-to-4 weeks or if you've hit a butt building plateau.
Having soreness is a pretty good indication you had a good workout but having no soreness is also a good indicator of how strong you are so…
Your first 1-to-3 workouts you may always have that soreness days after you workout but as you your butt gets bigger & stronger you won't get as sore or not sore at all so don't panic if you're not sore after every workout but usually…
The workout and diet on this page will already do that for you but if you're not seeing your butt shape out nicely as it gets bigger…
Then that simply means you need to lose that body fat hiding your shapely curves by eating closer to 1200 calories per day and/or being more active with or without these 8 fat loss rules
Yes but it's recommend that you do intervals or use these 8 rules instead so you can lose more fat faster as your butt is getting bigger but don't overdo because Remember…
Your butt needs time to rest, recover and grow in between workouts and everybody is different so…
You may be able to do only 2 cardio or interval workouts a week while still getting the bigger butt results you want &…
Your friend may be able to do cardio or interval workouts everyday and still get the results they want so…
It's best to start off gradually increasing the amount of cardio or intervals you do over time to see how much you can do without interfering with your goal of getting a bigger butt.
Please Note: Doing workouts for other parts of your body (arms, back, chest, belly, etc.) will not prevent you from getting a bigger butt and if possible…
Do more upper body cardio like the Arm Bike, sledgehammer or battle rope workouts to allow your butt muscles to rest, recover and grow more.
Probably not and why would you? The 1200-to-2000 calories and 25-to-50% protein is perfect for fat loss and maximizing your butt gains but…
The best foods for a bigger butt will come from a combination of these sources…
No, it may actually slow you down if you go over the recommend 100-to-250 grams or make protein more than 50% of your diet because…
That doesn't mean you can't use your food journal and experiment with different ratios of protein, carbs and fats to see what works best for you but…
You're more likely to have the best results when protein is no more than 50% of your diet.
The only thing you can take or eat is to include more protein in your diet AFTER you've broken down your glutes or butt muscles by working out so they'll have the building blocks they need to get bigger and stronger.
If you're really concerned about this…
The bigger your butt is (meaning it's very strong) = the longer you can go without working out before losing any size.
Hi Adrian. I've been doing workout A with the hip thrusts for about 4 weeks now. I'm 5'8 and 16 years old. I started using 75lbs barbell and the last time I did it I used 90 lbs. I do 5 sets total and increase the amount of reps I do every time. 1st set-8 reps. 2nd set- 9 reps...and so on. However I still see no results. I only do this workout once a week, by butt muscles and lower back muscles feel sore, but by butt looks the same. I know I've only been doing this for a month, but I want to make sure I'm on the right track. I eat eggs for protien and I do hip flexor a before I work out. If there is anything else I should do please inform me. Thank you.
March 02, 2015
you're on the right track and yes... doing the hp flexor stretch before the workout will give you a better workout
March 02, 2015
Thank you
March 02, 2015
Hi Adrian,
My friend made me think of something. She doesn't think it's possible to get example a jlo or Kim K butt if you don't have curves like them. Then I started thinking about it and I'm not sure. What's your thought on this?
February 28, 2015
of course it is possible and even more certain of that with the plans on this page!
February 28, 2015
Thank you for the quick reply :)
February 28, 2015
Is the stair stepper just as effective as running up a hill?
February 18, 2015
no, the angle of the stair stepper requires the butt very little as compared to a very steep hill
February 20, 2015
I've been doing butt workout out B for over 2 months and I've been increasing the weights and doing drop sets and pre exhausting but i haven't seen much growth at all. I think my problem is my diet, I eat pretty healthy but i have a low income so i don't have the money to get enough food for my muscles to grow. Do you have any suggestions? My goal is to gain 5in to my butt and get a few inches on my thighs. Thanks!
February 16, 2015
I increase the amount of weight every workout, for leg press I last did 190 lb, 8 reps, 3 sets; butt bridges 70 lb, 8 reps, 3 sets. I also recently started using a hip abductor machine with 35 lb, 10 reps and 3 sets.
February 21, 2015
you're doing fine what I can see and just remember as your butt gets stronger it will get bigger. butt bridges with 70 pounds is good but imagine the growth you'll get after ding sets with 135 pounds for 8 reps!
February 22, 2015
Okay, thank you so much! I was just a little discouraged I guess. Thank you again for taking the time to go through all of this and sorry if someone already had this concern.
February 24, 2015
I like hip thrust exercise very much. But in our gym we do not have a free rod that can handle larger weights. What do you think about doing the exercise in the smith machine instead? does it activate the muscle as the same and give the same effect?
And what do you think about doing squats in the smith machine? Thank you for helping.
February 12, 2015
the smith machine is fine for squats but I doubt you can get the same natural bar motion with a smith machine for hip thrust
February 13, 2015
So do I have to do the hip thrust for a bigger butt everyday?
February 12, 2015
I read somewhere to build muscle it's better to do 25-50 reps and not as important how many exercises you do. Is that true?
February 11, 2015
not entirely. you build muscle by making it stronger so read this or watch this video
February 12, 2015
But if I want to do more than 1 exercise in a workout I shouldn't do too many sets right? Like if I want to do deadlifts and squats or lunges. Should I do 3 sets of each?
February 13, 2015
not really.if your main goal is bigger butt then just PICK ONE like the deep squats instead of less effective butt exerciss like deadlifts
February 14, 2015
Can I switch to sumo squats some days if I still use weights?
February 16, 2015
you can but the exercsies on this page are more effective for a bigger butt
February 18, 2015
Ok I was wondering because I like to try different exercises because I get bored doing the same thing every week. Also one last question what happens if I don't take a 1 week break?
February 19, 2015
maybe nothing. its all based on your fitness level but taking the week off will give your butt muscles more time to rest, recover and grow stronger so that when you come back you will be able to do more weight and more reps leading to a bigger butt
February 20, 2015
Ok thanks!
February 20, 2015
If I do workout out (B), but I also run three times a week will the running affect my butt workout results?
February 10, 2015
that answer is different for everyone. if you're fit enough then maybe it is no big deal but definitely if you are just starting then yes it would.
I suggest starting off with only 1-2 times and increasing it to guage whether or not it will slow you down
February 10, 2015
Okay then can you recommend some exercises to tone my stomach, but not compromise my butt workout? Thanks!
February 12, 2015
Hi adrianne, I have a flat butt , im following work out B but my main problem is im unavle to eat up to 1500 calories a day the best I can do is 1200 even while force feeding and my protein intake is at most 60 - 70 grammes a day is this okay for the bigger butt I want. Also when I go to the gym I use the stair master for about five minutes and then leg press, donkey kicks, lunges with dumbells, hip adduction, hip abduction, wall squats or plain squats and I usually add about 7kg on the leg press but my last two workouts I could not lift 66kg and went back to 59kg but todays workout I could not lift the 59kg and went back to 52kg but more reps, am I doing something wrong, will I still improve my butt like this ? And after a workout I dont feel tired according to what I heard you should be unable to walk for a while but I walk just fine. Is my workout and eating plan good enough or I have to do better, amd why am I regressing on the leg press. Will I be able to get a butt like fergie in three months from a flat one at the rate im going? I am 5 ft 9 and weigh 59kg ?
February 03, 2015
you can use supplements like meal replacements and/or protein shakes to help with that
February 04, 2015
I am 17, 5'6, and 110lbs. I am genetically skinny but want to get a much bigger butt. As of now i dont have a big butt at all. I dont have weights but i do squat and all it seems to do is tone my lower body. I was wondering if you could tell me what I could do or what workout plan to do to increase the size and how long it would take to see noticeable results? Thank you
February 03, 2015
Hi I was wondering if lunges are just as effective as the other workouts the women in the photos used. Will I still increase the size of my glutes with that workout?
February 02, 2015
Hi Adrian. I'm doin the hip thrusts. Today I did about 6 sets with seven reps while using 100 lbs barbell. But I didn't really feel much soreness afterwards. I felt a little push in my butt afterwards but I'm not that sore. How do I get that feeling to make sure I really worked out my butt muscles?
January 29, 2015
NO soreness does not mean you did not have a good workout but was this your first hip thrust workout?
January 29, 2015
I will start with workout B. But I wonder why you recommend doing ONLY TWO exercises? All tips, articles, bloggers and even trainers mentions 4-5 different exercises for the butt each workout (squats, lunges, deadlift etc). Wouldnt I get better effect by varying the exercises? I mean if they touch on various points of the butt? I'm just confused. Thank you!
January 17, 2015
there is no need to do 5 exercises for the SAME bodypart and actually... you can get away with just ONE! Imagine how bigger your butt will be after doing 135 pounds on the hip thrust for 8 reps or bow 225-315 on the hip thrust for 8 reps?
do you really think you need to do 6 more BUTT exercises after that?
it's not about QUANITY but QUALITY workouts
January 17, 2015
Will you consider 20 pounds light weight?
January 17, 2015
Hi Adrian, I replied to your reply before but you didn't answer so I'm reposting our interactions thus far below so you can know what we discussed previously. Thanks!:
Hi Adrian!
My goal, basically, is to have a similar body to this girl >>> slamxhype.com . My body shape is already quite similar but I want it to be tighter and have more dramatic curves like her. My question is,
1. I wanna get that small waist and big butt/thighs like her. So how much cardio (to lose fat off my stomach, and I wanna slim down my face a little) should I be doing in conjunction with the butt exercises in order to achieve her look?
2. Which of the workouts A,B,C or D should I be doing in order to achieve this? (I don't want my thighs to be huge, perhaps hers are like maximum size I would go, hers aren't as intense as others I have seen. So should I just do the one for butt, or butt an thighs?
3. What kind of diet should I have to achieve this?
Sorry for all the questions, just really need some help. Thank you so much!
December 09, 2014
Adrian Bryant
2. workout A
1. what is your current weight and height. you may just need to get bigger butt and hips to cast the illusion of smaller waist if your weight is already low
3. the diet on this page will help with that
December 09, 2014
Not sure of my weight accurately but my height is about 5'6.5. I don't have an incredible amount of body fat, just have some to lose to carve out a smaller waist. It's already quite small at 27 inches (around my butt 40.5) but there's a ways to go still considering the fat that's still around my waist. Like I said my body pretty similar already to the girl in the picture but her's is alot tighter, nicer and defined. Getting larger hips would be great as another thing is, I've got quite a prominent butt but no hips!
Niykee (the girl in the pictures i showed you) does and it would really help with my goals if I could get some. How can I do that? I've seen a few workouts from other fitness sites but they only work some sections/muscles of the hip and so the after results look a bit weird. Can you give me some exercises/tips on how to get larger and wider hips that look normal? once again taking the girl I showed you as and example haha. I reeeeaaally want wider hips and to go up like 3 inches in the butt but I don't want bigger thighs. Can i get wider hips without bigger thighs? What do I need to do (and so it looks normal not only works out a few sections of the hips cuz then you end up with these weird random muscly lumps that I've seen some people have when they use exercise to try and get wider hips)
Thank you so much!
January 14, 2015
No, I started in the new year
January 15, 2015
Yeah, I'm using 15kg and have increased my sets to 6 with 10 reps each. Doing hip thrusts by the way. Looking forward to seeing growth!
But back to my question before about hips? Will this give me wider hips or do I have to do other exercises? And if this doesn't give me hips, can I only get bigger hips by doing exercises that give thicker thighs (that I don't really want, cuz like I said I want to have a similar body to the girl in the pic I showed you)?
January 18, 2015
*30kg sorry, started with 15kg
January 18, 2015
yes it will help with hips as well but you can pre-exhaust your hips with that exercise for a better hip workout
January 18, 2015
Awesome! So those exercises should be enough to build muscle on my hips and make them wider?
January 20, 2015
Hi adryan I really want to gain muscle and get a bigger butt but I also want to slim down my waistline. I was thinking about doing cardio about 5 times a week for about 30-45 mins . Like running on the tredmill, aerobic classes such as step, zumba , cycling ect. Will this slow down or not let me gain muscle?
January 14, 2015
the answer depends on your fitness level but read the answer in the FAQ section to better help you
January 14, 2015
Hi Adrian, can I perform the butt bridge using really firm resistance bands some how? If so do you have a video showing how this is done?
January 13, 2015
Ok, but is it possible to perform butt bridges with a resistance band or...?
January 14, 2015
oh yes. just as long as it is enough resistance to give you the results you want
January 14, 2015
Ahh ok Thank you so much Adrian. Now to figure out how to pull it off lol
January 14, 2015
Hi Adrian
I've been doing Workout A for 3 Weeks now but my butt didn't grow at all and I don't feel sore the day after working out. While doing glute Bridge my glutes really hurt but not the day after. I'm also very skinny, should I maybe take weight gainer to grow my butt or do you think my butt isn't growing because I don't work out hard enough?
Right now I'm using a 30pound kettlebell for glute bridging and do 5 sets of 12 reps.
January 13, 2015
hi, i m a big fan of yours!!!!
question 1:
i only have 1 dumbell of 15lbs, 2 of 8lb, 2 of 4lbs and 1 medicine ball of 6lb...
right now i m using both 8lbs dumbells for butt bridge for 16lb total..
i want to know, if i use 16 lb for butt bridge every workout.. should i still do 3 times a week or should i do it more often because i wont increase weight?
i cant go any higher weight because i cant afford to buy anymore...
btw do you recommend piling dumbell over eachother? i use those colourful rubber dumbells.
question 2:
can i do hip training before i do butt bridges?, i m doing side lunges and hip abductions
January 09, 2015
do workout D on this page to answer your first questions and YES to 2nd question
January 10, 2015
ok i will do workout D with 16lbs,
so 2-4 sets of 12 reps two times a day? and 3 times a week?
January 11, 2015
Also!! Is Cardio really neccessary? I havent done any type of cardio yet because I've adjusted my diet.
January 08, 2015
Hey Adrian
I am 5'4 at 134 lbs currently. I previously weighed about 155 in the past and after losing weight my legs and thighs are MUCH smaller than they were and I now look skinnier as a result. In contrast to my upper body which is still not as lean as I want including my stomach which is fat. I am following your advice on eating 1200-1800 calories a day with about 100-150 g of protein and I am doing kind of like a combination of Workout B with workout D. I say combination because I dont have access to a gym right now so I use about 57 lbs worth of dumbbells putting them in a bookbag and hip thrusting with it but holding the position at the top for 5 seconds. I just started this week so I started out doing 4 sets of 5. I also do the squats to help with my thighs but I couldnt squat the whole 57 lbs with the bookbag so I started with about 30lbs and I completed 4 sets of 5. My question is this, Im not really focused on my stomach as I am on building my thighs and glutes BUT will my stomach still go down because Im eating right? So far this week Ive only missed the 1200 calorie mark one time which was Tues where I only consumed just over 1000 calories with about 75 g of protein. Is this ok? Am I on the right track? Sorry for the long inquiry I just wanted to make sure I was thorough. Thanks in advance.
January 08, 2015
you're on the right track but as far as you eating the right amount of protein and calories you'll need to adjust those according to the reuslts you get
January 08, 2015
Hello Adrian
I'm beginning the big butt program and I'm wondering while I'm building muscle in my butt and loosing the fat, will my butt feel hard to the touch?
January 05, 2015
I'm 5'3, 130 lbs, and 18 years old and honestly.. ive got thick strong thighs but not that big of a butt.
Im looking to loose tummy fat but everytime I try keeping up with a diet and working out, I end up loosing weight in my breasts and butt area. Will this work for me to try to keep my curves and loose the tummy?
January 04, 2015
Adrian, I am going to do Butt Workout B to build a bigger butt. I plan to workout 2 times per week. You stated I need to allow myself at least 2 days between butt workouts for rest. On my 2 days in between can I do HIIT, spin class or walk on treadmill ( I wondering if those activties will be too strenuous)? I love you your website. Thank you
January 02, 2015
yes and no. it depends on your fitness level so to be safe start off with 1 HIIT workout and add more and more as you evalute wheter or not it will hinder your progress
January 03, 2015
I am just starting your program. I wouldn't mind a bigger butt but my main objective is to lift the lower part of my back side and firm up my ham strings. Will I still be able to accomplish this? I'm in no real rush but when should I start noticing results? Thank you :)
December 29, 2014
yes, with this program you will and expect progress every 2-to-4 weeks
December 30, 2014
I'm 45 and weigh 193lbs. Most of my weight comes from body fat (abs, back, inner thighs, legs). I'm a size 12. I'm a beginner and can't do squats. My goal is to lose fat, tone my body and lift, tone and increase my butt size. Do u have an exercise n nutrition programs that can help me with these goals?
December 27, 2014
Hi, I've been doing the "get the perfect body in 90 days" using workout B. So I've been doing about 30 min of cardio 3x a week but I don't want to lose weight. I would like to lose 1 inch off my waist and I have a little muffin top I want to get rid of but I lose weight easily and don't want to go overboard and get too thin (hence lose the butt I'm working on). Do I drop/decrease the cardio and let diet/ab exercises tone my midsection or adjust my diet somehow? Thanks
December 23, 2014
your diet can help with a smaller waist but doing diet and cardio will also help. If you've been doing cardio for a while now then more than likely the 3x a week should not hurt your butt building results.
typically beginners will have a hard time building a butt while doing cardio simply becasue their lower bodies aren't strong enough to handle all that stress and recover
December 23, 2014
Hi Adrian, I've just found your website and I'm overwhelmed by information. I'm 5'5 pear shaped and 140 lbs. I like the natural curves of my body and the structure as I have a curved in waist and ample hips...my problem is I've never exercised in my life and after years of eating crap I've accumulated a lot of cellulite on my lower body which makes me feel so self conscious. I look great clothed but in shorts etc I'm so loose and full of cellulite....please tell me there's hope for me? Unfortunately I can't go to a gym right now...please assist me...your help would be the best Christmas present ever!
December 18, 2014
cellulite is simply a body fat issue which can be remedied with diet and exercise and since you do not have a gym then use this workout and this diet
December 19, 2014
Hey Adrian. I am usually a size 2 in jeans, weight is around 120 and I'm between 5'6 and 5'7.
How many pounds should I start off working out with and which work out plan would suit me best?
December 18, 2014
Hi Adrian,
I am interested in starting your exercise plan, but I am concerned because I am very tiny, like a size 0 jean in some stores. So obviously I don't have a butt, but I also don't have hips and thighs. So my concern is that because I don't have the natural body shape already, will I just become extremely muscular? because I definitely don't want that, I just want some curves.
thank you!
December 09, 2014
yes, this plan will give you the curves you want without looking like a bodybuilder
December 10, 2014
Hi Adrian!
My goal, basically, is to have a similar body to this girl >>> slamxhype.com . My body shape is already quite similar but I want it to be tighter and have more dramatic curves like her. My question is,
1. I wanna get that small waist and big butt/thighs like her. So how much cardio (to lose fat off my stomach, and I wanna slim down my face a little) should I be doing in conjunction with the butt exercises in order to achieve her look?
2. Which of the workouts A,B,C or D should I be doing in order to achieve this? (I don't want my thighs to be huge, perhaps hers are like maximum size I would go, hers aren't as intense as others I have seen. So should I just do the one for butt, or butt an thighs?
3. What kind of diet should I have to achieve this?
Sorry for all the questions, just really need some help. Thank you so much!
December 09, 2014
2. workout A
1. what is your current weight and height. you may just need to get bigger butt and hips to cast the illusion of smaller waist if your weight is already low
3. the diet on this page will help with that
December 09, 2014
Not sure of my weight accurately but my height is about 5'6.5. I don't have an incredible an=mount of body fat, just have some to lose to carve out a smaller waist. It's already quite small at 27 inches but there's a ways to go still considering the fat that's still around it. Like I said my body pretty similar already to the girl in the picture but her's is alot tighter, nicer and defined. Getting larger hips would be great as another thing is, I've got quite a prominent butt but no hips!
Niykee (the girl in the pictures i showed you) does and it would really help with my goals if I could get some. How can I do that? I've seen a few workouts from other fitness sites but they only work some sections/muscles of the hip and so the after results look a bit weird. Can you give me some exercises/tips on how to get larger and wider hips that look normal? once again taking the girl I showed you as and example haha
Thank you so much!
January 06, 2015
Not sure I have a goal for cardio. I'm really confused. I actually started the butt workout routine early this year, but my results weren't great cause I was trying to lose a lot of weight. Now I see improvements, but I seem to be getting bigger.
December 08, 2014
if you're not trying to lose anymore weight then I wouldn't stress much over the cardio and just gradullay add (or take away) depending on the results you get.
I cant just say it's okay to do cardio or not because some people (esp. those with a higher fitness level) can do cardio and butt building and still get results while others will need to graduallt add in cardio
December 09, 2014
I get confused on how to go about my cardio cause I'm not trying to lose any more weight and I fear that running on other days(not like exercise D) might affect my butt muscles. Please tell me if my assumptions are wrong? Can I still do my cardio and build a big bum.
December 08, 2014
the answer depends on how fit you are but if you're not trying to lose weight then what is your goal for doing cardio?
December 08, 2014
Hey guys this sounds like a great plan. I was doing the Brazilian butt lift which requires me to workout 6 days a week anywhere from 40min to 1 1/2 hrs depending on video combo for the day/week I'm on. Which just doesn't always fit into my life. So instead I started circuit/interval training with my boyfriend for 20 mins 2-3times a week each interval consists of 1min of jkd shadowboxing, 5-7 pull ups(each workout we change closed grip, bicep, wide grip) then 1min of jkd again, then a set of bicep curls, etc depending whether I'm focusing on biceps or triceps that day, then we do 1 min of burpees. We do about 6 intervals and then we do 4 intervals switching out of extreme jkd shadowboxing, 10hands, 10feet, 10combo, 50 blast punches, take down, then 70 on top punches followed by 10 elbows to the face. On days in between I was doing either one of my videos from Brazil butt lift or a combo of various glute exercises 3-4 times a week. I've seen some improvement in myvbutt but not like I want yet. I'm thinking about putting your plan into play. Is it ok to do with the circuit training? Also should I do it on the same days as the circuit workout or opposite days? Also a little about me. I'm 5'4, 109lbs 30C, 24" waist 36.5" hips, my hips are naturally wide but I'm trying to get firm lifted butt to match my wide hips. I'm also trying to gain a few lbs. I have a very fast metobolism that makes it difficult for me. I take cb-1 and I was taking gnc raw rebuilt mass but don't care so much for it, switching to "serious mass" today.
Thanks for your help!
December 05, 2014
December 03, 2014
Hello Adrian Bryant, I just started the butt building workout last week and I'm already impressed with my results, thank you so so so much.
After going on this workout routine for 8weeks how long should I wait before my next butt workout?
Also I really want wider hips, any exercises for that?
I await your response.Thanks again.
December 02, 2014
you may want to take 1-to-2 weeks off after every 4-to-8 weeks of training
December 02, 2014
Thanks a lot. So... Any workouts for wider hips?😁
December 04, 2014
oh sorry, for wider hips the deep squats like this work and before doing those you can pre-exhaust your hips with an exercise like this or with an abductor machine
December 04, 2014
Hi Adrian can I still get a butt like jlo doing squats, the leg press, and other leg/butt machines at the gym? I also use the stairmaster. Or should I JUST do squats?
November 26, 2014
ALL of those help (maybe not stairmaster) but all you need to do is squats
November 27, 2014
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In MATLAB image processing toolbox, we have a function called , 'roifilt2' that can be applied to a region of interest of a 2D grayscale image. However, there is no such function that can be applied on 3D RGB images. This function,'roifilt3',can be applied to a specific region of interest of a 3D image.
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General Motors Corp. announced Thursday that it lost nearly $31 billion in 2008, saying its auditors were likely to cast doubt on its viability as it seeks more federal aid to stay afloat. Continue reading
Nine weeks after automakers made their first plea to Congress for emergency aid, General Motors and Chrysler submitted new restructuring strategies and requests for additional federal funds that could bring the government's total tab to $39 billion. Continue reading
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More than 45,000 job cuts were announced by major U.S. companies Monday, part of a wave of global job cuts in response to dismal 2008 financial results. Continue reading
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Senate leaders continued to hammer out details of a rescue plan for U.S. automakers Tuesday, including limits on executive compensation and federal oversight of industry restructuring. Sens. Chris Dodd, D-Conn., and Richard Shelby, R-Ala., debate the plan's merits. Continue reading
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Leaders of Detroit's Big Three automakers returned to Capitol Hill Thursday to renew their case for an expanded $34 billion rescue package, but heard fresh skepticism from lawmakers on their plea. Continue reading


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15 results for "week 12"
Jurickson Profar of Texas Rangers aggravates injury
Richard DurrettPrince Fielder wasn't the only Texas Rangers player to receive rough news on the injury front on Thursday.
Story | Conversation | May 22, 2014 -
Now is not time to promote Rougned Odor
Richard DurrettIt didn't take long, after the Texas Rangers announced that Jurickson Profar would miss 10 to 12 weeks with a torn muscle in his shoulder for the tweets to come in asking about promoting Rougned Odor to the big leagues. Odor has had a solid spring...
Blog | March 24, 2014 -
Injuries: Derek Holland nearly off crutches
Richard DurrettSURPRISE, Ariz. -- Left-handed pitcher Derek Holland is going to get a scan on his left knee earlier than planned. Instead of getting it done at 12 weeks after his surgery, doctors will take a look at eight weeks. That's two weeks from now, meani...
Blog | February 17, 2014 -
Michael Young says he has no relationship with Texas Rangers fron...
Richard DurrettMichael Young spent most of his news conference on Monday thanking fans, coaches and teammates for his 12 years in Texas.
Story | Conversation | December 10, 2012 -
Spring sked: Pitchers, catchers report Feb. 12
Richard DurrettNASHVILLE, Tenn. -- We're just now getting to the halfway point of the Winter Meetings -- three weeks before Christmas -- and it's time to start thinking about spring training. Circle Feb. 12 on your calendar. That's the day that pitchers and cat...
Blog | December 04, 2012 -
Stocks: Josh Hamilton up, starters down
Richard DurrettIt's Friday and that means a look at the weekly Texas Rangers stock report. Who's up and who's down in the last week? Let's find out. STOCK UP Josh Hamilton: He's hitting .326 with two homers and 12 RBIs in his last 10 games and is looking more...
Blog | August 10, 2012 -
Texas Rangers' Colby Lewis to miss rest of season with torn elbow...
Richard DurrettTexas Rangers right-hander Colby Lewis will miss the remainder of the season with a torn flexor tendon in his right elbow and will have surgery later this week, the club announced Monday evening.
Story | Conversation | July 23, 2012 -
A quick Josh Hamilton OPS note for May
Richard DurrettANAHEIM, Calif. -- Josh Hamilton has had plenty of impressive numbers this season. He can add May's OPS to the list. Hamilton hit .344 in May with 12 homers and 32 RBIs, most of which came during that one memorable week (and one night in Baltimore...
Blog | June 01, 2012 -
Power Rankings: Rays take top spot
Richard DurrettBALTIMORE -- This week's ESPN.com power rankings don't show the Texas Rangers in the No. 1 spot anymore. Series losses to the Toronto Blue Jays and Cleveland Indians dropped Texas to No. 2. Tampa Bay is No. 1 now thanks to winning 12 of the last 15. ...
Blog | May 08, 2012 -
How's Josh Hamilton: Playing like an MVP
Richard DurrettDETROIT -- Our weekly update on Josh Hamilton comes after the slugger put together an impressive 12-game sample in 2012. So how good is it? It's MVP good so far. Let's look at the pure numbers: * Hamilton is batting .440 (22-for-50) with five h...
Blog | April 19, 2012 -
Will Moreland be ready for spring training?
Richard DurrettRangers first baseman Mitch Moreland had surgery on his right wrist today. The expected recovery time is eight to 12 weeks. If it takes the full 12 weeks, that could hamper Moreland at the beginning of spring training. The timetable means that 12 ...
Blog | November 30, 2011 -
Texas Rangers' Mitch Moreland undergoes surgery on right wrist
Richard DurrettRangers' Mitch Moreland undergoes surgery on right wrist
Story | Conversation | November 30, 2011 -
Frisco's Richard Bleier is pitcher of week
Richard DurrettFrisco left-handed starter Richard Bleier has been named the Texas League pitcher of the week after allowing one run in 12 innings in two outings last week. Bleier came in following Brandon Webb's bullpen session on Monday and gave up one earned r...
Blog | June 07, 2011 -
Texas Rangers' Josh Hamilton to swing bat one week early
Richard DurrettRangers outfielder Josh Hamilton is expected to swing a bat off a tee on Wednesday, one week ahead of schedule.
Story | Conversation | May 03, 2011 -
Lunch chat Wednesday at Fox & Hound
Richard DurrettThe Rangers are in Tampa Bay next week and have a 12:10 p.m. game on Wednesday. So let's chat about it from Fox & Hound in Richardson. Come join me for lunch (and feel free to bring your laptop). We'll chat about the Rangers and have some lunc...
Blog | August 14, 2010


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