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Record all the calories you eat every day, so that you can manage your intake. Be sure to take pre-cooked foods from home to your work or school so that you can keep having your regular meals. Foods you make yourself, not the junk you buy from the supermarket. This is not something you will do overnight. It requires you to change your lifestyle, your friends and your habits.

summary: Start working out like a beast. Cut all the junk food, drinks and fat food from your diet. Make sure you have regular healthy meals every day and get lots of sleep. Continue working out and do not give up. Realize that building a rock hard body for a male fitness model is a long process.

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Use eye lag screws for wood or eye bolts for metal. Start by drilling into the post, using the same size drill bit as your eye lag screws or eye bolts. Screw the eye lags or bolts into place. You'll likely need a ladder to reach where you want to install the hardware. Add a washer on the back if you're using eye bolts. If you're attaching it to your house, you'll need to add a fascia support bracket. The fascia is the band that runs right under your roof. A bracket helps reinforce the area so the shade doesn't put too much pressure on the fascia. The bracket goes behind the fascia on the rafters in between the house and the fascia. It has a piece that goes through the fascia, which is where you will screw in an eye hook. Drill from the back of the fascia with a small drill bit, using the bracket as a guide. Drill from the front with a larger drill bit. Stick the screwing mechanism on the bracket through the fascia so it comes out the front. The bracket should be flat against the rafter on the other side. Drill through the rafter with a 0.5in (1.3cm) drill bit in 2 places, going through the holes on the bracket. Stick 0.5in (1.3cm) bolts through the holes, and secure them with washers on the other side. Screw in the eye hook on the front of the fascia. A turnbuckle is a device that lets you adjust tension. Use snap hooks or carbines to attach it to the corners of the sail. The corners of the shade should have grommets or steel rings in place. Just attach the hook to the turnbuckle, and then slide it into place over the corner of the shade. For one corner, it's sometimes better to use a tension strap. This corner will be the last one you put on. A tension strap is just a stretchy piece that you'll use in place of the turnbuckle. You can find them at hardware stores, but one may also have come in your shade hardware kit. Slip the hooks on the other side of the turnbuckle into the eye attachments on the posts or your house. Leave 1 corner unhooked while you adjust the tension on the others. Turn the turnbuckle to increase the tension on the attached corners. If you're having trouble attaching a corner because it's not long enough, you can add a couple of carabiner hooks to make it longer. The last corner should have a tension strap instead of a turnbuckle. That's because it will be harder to put it in place than other corners, due to the tension you've already created. Stretch the shade out, and hook it on the last eye attachment.

summary: Install an eye lag screw or an eye bolt at the height you want to hang the sails. Install the hardware on other attachment points if you're using them. Attach the turnbuckles and snap hooks or carbines to the sail. Hook the corners on to the posts. Secure the last corner by stretching out the tension strap.

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In order to access the music on iTunes, you'll need to run it on your computer or as an app on your phone. Then, you can create an Apple account and log in. Your songs and purchases will then be stored on iTunes for later use. Just like on many music players, iTunes has a radio that allows you to search for a genre, artist, or album and iTunes will play songs similar to the item you searched. This is a good way to find new music if you aren't sure where to start and just have a general idea of the type of music you are interested in. To find this function, open your iTunes page. On the top of the page in the center there should be a white bar that displays options for you to choose from like "My Music," "For You," "Radio," and a few others. Once you click on the radio option, iTunes will pull up their featured stations as well as a number of other stations you can choose from. To personalize your station, as songs are played you can like and dislike certain songs. Move your cursor to the top of the page where it shows what song is playing and an ellipsis icon should appear. Click on that icon and you will see a few options, one of which is "Play More Like This" and another is "Never Play This Song." You can also purchase songs straight from iTunes by clicking on the price next to the song that is being played. If you are looking for new music, you can visit this page to discover music that has recently been released or the top artists, albums, and songs. Apple lists "Hot Tracks," "New Music," "Top Songs," "Recent Releases" and many other options suited to helping you find new music. This may seem obvious, but a great place to find new music is just by checking out songs on the iTunes store. You can listen to a preview of a song before you decide to buy it, or you can add the song to your wishlist for later listening. The iTunes store is much like the "New" page in that it lists top tracks, new music, and a number of genres to choose from.
summary: Download iTunes to your computer or phone. Use the radio function. Visit the "New" page. Visit the iTunes store.