(FATROL Review) L-Carnitine for Weight Loss

11/28/2012 Kaycee Enerva

Taking carnitine with omega-3 fish oil is one of the simplest things you can do to lose weight and raise your energy levels. The cool thing about carnitine is that by elevating the amount of carnitine stored in your muscles, you will see improvements in your quality of life. Fat loss and more energy are two of these benefits, but taking carnitine is known to improve all of the following:
•    High-intensity work capacity
•    Increase athletic performance
•    Speed your recovery from intense exercise
•    Make your brain work better
•    Prevent oxidative stress that leads to longer term health problems such as cardiovascular disease, diabetes, and chronic inflammation

A recent study in The Journal of Physiology provides groundbreaking evidence that carnitine supplementation can improve athletic performance, something that researchers have had trouble proving for years. Emerging research on the benefits of carnitine for health in conjunction with evidence that clarifies the best ways to take carnitine (insulin must be present in the body for carnitine to be delivered into the muscle), make it time to revisit this amino acid. Let’s look at the top ten health benefits of elevating your carnitine levels with a focus on achieving optimal body composition.

1)    Take Carnitine to Burn Fat: The Basics
Carnitine is an amino acid composite that is made from lysine and methionine. There are a couple of different forms of carnitine, such as acetyl-L-carnitine and L-carnitine tartrate, and we’ll look at which forms you should be taking and when. In this article, unless otherwise stated,  “carnitine” will be used to refer to L-carnitine tartrate.

Carnitine is a potent fat burner because it is responsible for the transport of fats into the cells to be used for energy in the body. By raising the level of muscle carnitine, you support the fat burning process, and because your body becomes more efficient at processing fuel, it will increase your energy levels. Elevating carnitine will also improve physical performance by burning more fat, sparing glycogen, clearing muscle lactate, and increasing anabolic hormone response.
2)    Pair Carnitine and Omega-3 Fish Oils For Fat Loss
For carnitine to be effective, you need to ensure you have adequate levels of omega-3 fish oils in the body. In order for your body to actually “load” carnitine that you take in supplement form into the muscles where you want it, it has to be accompanied by insulin.
Omega-3 fatty acids come into the equation because they will improve the health of every cell in your body if you get enough of them. The cells are made up of two layers of lipids or fats, which will be composed of good fats or bad fats depending on the type you eat. If the cell lipid layers are made up of omega-3s, the cell will be generally healthier, and it will also make them more sensitive to insulin. Having your cells be more sensitive to insulin allows your body to get the most energy production out of supplemental carnitine.
I mention this relationship between omega-3s and carnitine because you won’t optimally benefit from taking carnitine unless you have already attended to your omega-3s. In working with obese clients, I’ve found that using high doses of fish oil with carnitine tartrate will allow the fat to start to come off. ??Omega-3s increase metabolic rate by increasing cell activity and fat burning. Carnitine is the delivery system for long chain fatty acids such that the less carnitine you have in the body, the fewer fatty acids that get into the cell, meaning you don’t burn them for energy. Instead, the fatty acids go into a depository and are stored as fat. By elevating carnitine, fat burning increases and you give the cell the right genetic machinery to raise metabolism. You’ll have more energy, feel more motivated, and any excess fat begins to come off.
3)    No Need For Carbs: Carnitine with Omega-3s for Fat Loss
The new study in The Journal of Physiology, which I will highlight below starting with #5, showed that taking carnitine with carbs is effective for elevating muscle carnitine levels and improving athletic performance. But carbs aren’t necessary as long as you get adequate omega-3s. A study in the Annals of Nutrition and Metabolism showed that combining carnitine, omega-3s, and polyphenols resulted in lower blood lipid levels and better cellular energy production, which has the implication of fat loss if the study had been of longer duration—it was only 12 weeks.
Researchers found that triglycerides were lowered by 24 percent and free fatty acids decreased by 29 percent compared to a placebo group that had no changes. These changes indicate healthier markers of cholesterol, better energy use, and fat burning that will lead to fat loss. Additionally, genes that increase fat burning in the body were “activated” indicating a better metabolic profile. Take note that the polyphenols were included to raise antioxidant levels and fight oxidative stress that leads to chronic inflammation and poor cardiovascular health, among other things. They are not necessary for the carnitine to work its magic.
4)    Carnitine Fights Visceral Belly Fat
Visceral belly fat is one of the toughest fats to lose once you’ve got it, and it causes numerous health problems. Once you begin to gain visceral fat around the belly, it will lead to fat gain within the organs such as the liver, the heart, or even in muscle. Fat gain in the liver leads to non-alcoholic fatty liver disease, while epicardial fat is a type of visceral fat that is deposited around the heart and is considered a metabolically active organ, altering heart function.??Raising your carnitine levels will fight this visceral fat gain because it increases fat burning, which has the effect of taking triglycerides and low-density lipoproteins out of the system so that they don’t build up causing high cholesterol and atherosclerosis. A new research study in the journal Food and Chemical Toxicology illustrates this. Researchers gave a carnitine supplement to mice who were fed a high-fat diet in order to make them gain weight. In comparison to a group of mice fed a placebo, the carnitine group gained substantially less visceral and subcutaneous fat (fat that is right below the surface of the skin that you can pinch with your fingers). The placebo group exhibited the beginning stages of non-alcoholic fatty liver disease and atherosclerosis, neither of which were evident in the carnitine group.
5)    Take Carnitine To Improve Performance
The study in The Journal of Physiology is the first to show that muscle carnitine content can be increased in humans through diet . Once carnitine is elevated, metabolism in the body is dependent on the intensity of exercise, allowing for better energy use and performance.
Researchers gave a placebo or a supplement of carnitine tartrate and carbs (2 g carnitine with 80 g of carbs twice a day) to experienced athletes who were training for a triathlon three to five times a week. At various points throughout the study subjects performed the following exercise tests: two thirty-minute repeated bouts of exercise (the first at 50 percent of maximal oxygen uptake and the second at 80 percent), followed by an all-out 30-minute performance trial.
After 24 weeks of supplementation, the carnitine group increased performance from baseline by 11 percent in the exercise trials compared to no improvement in the placebo group. Participants who took carnitine also rated the trial and the exercise bout they performed at 80 percent of max to be easier than at baseline, while the placebo had no difference in rating of perceived exertion (RPE).
Two key points from this study are essential for making carnitine supplementation effective at elevating performance. First, it takes a long supplementation period to raise muscle carnitine levels and reap the benefits of improved energy production. In this study after three months there were no changes in performance or RPE from baseline, but after 6 months those improvements were pronounced and statistically significant. Somewhere between 3 and 6 months is the magic number, meaning taking carnitine is a lifestyle supplement just like omega-3s are.
Second, carnitine doesn’t accumulate or “load” in muscle unless accompanied by high insulin concentrations. This explains why many previous studies have NOT shown increases in muscle carnitine after taking it in multi-gram doses. In this study the carnitine was taken with carbs because the carbs triggered insulin release, which allowed the carnitine to load into the muscle. Take note that there is a big focus in the health world on minimizing insulin secretion from carbs for optimal body composition. This is critical, but be aware that insulin is actually a potent anabolic hormone if the cells are sensitive to it and if appropriate levels are present.
Pairing carnitine with carbs is one option, but as shown in #3, carnitine can also be paired with omega-3s, which may be more appropriate for individuals whose primary goal is to lose fat. In my experience, best fat loss results come from a 5 to 1 ratio of omega-3s to carnitine. If you’re taking 20 grams of omega-3s, you’d pair it with 4 grams of carnitine. But, if you’re more conservative with your omega-3 supplementation (remember, I like a high dose and typically recommend 1 to 1.5 grams of omega-3s per percent of body fat) you can start with 1 to 2 grams of carnitine and work up to 4 grams, which was the dose used in this study.
6)    Increase Work Capacity With Carnitine
Another benefit of raising carnitine levels is that you’ll have a greater work capacity, but it will not feel as physically difficult.  You’ll be able to lift more weight, complete more reps, or run faster and longer, but with more ease. This is because higher muscle carnitine levels help decreases pain, muscle damage, and markers of metabolic stress from high-intensity exercise by decreasing lactic acid production.
A higher level of carnitine increases energy production, but it also has the effect of accelerating muscle buffering by maintaining the pH of the muscle and minimizing the accumulation of hydrogen ions.  Basically, carnitine helps eliminate the byproducts of intense exercise that cause pain and muscle damage (the burning you may feel when training hard), allowing you to work harder.
In the Journal of Physiology study, results show how higher muscle carnitine levels increase work capacity by reducing lactate accumulation in the muscles. Following the exercise bout at 80 percent of maximal, muscle lactate buildup was 44 percent lower in participants that supplemented with carnitine compared to the control group. Following the exercise bout at 50 percent of maximal, the carnitine group used 55 percent less muscle glycogen than the control group indicating that they burned more fat for fuel and had improved energy production. ??
The combination of less lactate buildup and greater fat burning in the two exercise bouts allowed the carnitine group to increase work output by 35 percent, while having a lower RPE.  In simple terms, taking carnitine is a no-brainer if you want to improve body composition by burning more fat and be able to train at a higher level!
7)    Enhance Recovery with Carnitine
Take carnitine to speed both short- and long-term recovery from intense training and you’ll have less pain, soreness, and feel more energized. Muscle lactate buildup is a limiting factor that inhibits performance and causes muscle pain, meaning that if you produce less of it and are able to clear it faster, you will have a faster recovery.
Taking carnitine will also support an anabolic response to exercise by up-regulating the androgen receptors, which will “help to mediate quicker recovery,” according to one research group. Two studies led by William J. Kraemer tested the hormonal response to taking carnitine tartrate. In one of these studies, supplementing with carnitine for 21 days produced an increase in the resting content of the androgen receptors that bind with testosterone, indicating a better anabolic environment. Following resistance exercise, participants also had increased androgen receptor content that indicated greater cellular uptake of testosterone and increased protein synthesis. Enhanced protein synthesis allows tissue that was damaged during training to regenerate faster and speed recovery. 
The second study also had participants take carnitine or a placebo for 21 days and found that after intense resistance training, the carnitine group had reduced muscle tissue damage (assessed by MRI) and increased IGFBP-3 levels (a binding protein that promotes tissue synthesis). Researchers suggest carnitine supplementation helps promote recovery  by producing “more undamaged tissue, (and a) greater number of intact receptors that would be available for hormonal interactions.”
8)    Improve Cognitive Performance with Acetyl-L-Carnitine and Increase Motivation
A form of carnitine called acetyl-l-carnitine will give you superior brain function and increase motivation, meaning it’s a great supplement for people who want to lose weight but feel unmotivated to exercise. Acetyl-l-carnitine helps DHA omega-3 fish oils work their magic on the brain—just like carnitine tartrate, this form needs to be taken with omega-3s in order to facilitate fat burning for energy in the brain.

Acetyl-l-carnitine is a powerful antioxidant and can detoxify the brain of heavy metals. I suggest pairing it with Alpha Lipoic Acid along with DHA because all together they support dopamine levels, while increasing attention span and motivation. For depressed people or those who need to lose weight, it works wonders on motivation and self-initiative, both with training and work-related tasks. And by taking acetyl-l-carnitine, you’ll still benefit from improved energy, physical performance, work capacity, and a speedy recovery, all benefits to help you achieve a lean physique.
A number of research studies support the use of acetyl-l-carnitine for a better brain. For example, a new study in the Scandinavian Journal of Gastroenterology found that giving patients with liver dysfunction acetyl-l-carnitine significantly improved their physical function, general health, overall mood, and well-being. They also reported less depression and anxiety.
9)    Prevent Diabetes and Improve Insulin Health With Carnitine
Carnitine is emerging as a supplement that can prevent diabetes because of how it improves fat metabolism. It can counter the diseases of metabolic syndrome by preventing  atherosclerosis, and supporting cardiovascular health, while inducing fat loss.
Plus, raising carnitine levels will fight related diabetes factors because it has antioxidant properties, meaning it abolishes free radicals and reduces oxidative stress.  The key to improving your insulin health and losing fat with carnitine is to understand that the following interrelated factors must be present for this method to be effective:
A)    Take carnitine with omega-3 fish oils. Remember, a 1 to 5 ratio is suggested.
B)    Adopt this supplementation protocol as a lifestyle habit, not a one time thing. Research shows androgen receptors are up-regulated after three weeks, triglycerides are improved after three months, but muscle carnitine level isn’t elevated for close to six months.
C)    A high-protein diet and exercise will make it much more effective
10)    Carnitine Supplementation Counters Cachexia or Wasting Disease
Raising carnitine levels can counter cachexia or wasting syndrome that is associated with diseases including cancer, AIDS, heart disease, and lung disease. Although this is not a common problem among the Poliquin readership, it should be mentioned here because carnitine supplementation is able to restore metabolic parameters in individuals with cachexia and thereby help fight the progression of life-threatening diseases.
Cachexia is characterized by progressive weight loss, muscle loss, cognitive decline, poor insulin health, inflammation, and poor organ function, among other things. Emerging evidence shows that in patients with cancer cachexia, carnitine is depleted and metabolism is impaired. A new study in Nutrition Journal  found that giving carnitine to men with pancreatic cancer who were suffering from cachexia improved their lean mass, increased energy metabolism, and improved their quality of life. Using carnitine produced a trend to increased survival over the course of the study and towards reduced hospital stays.

11)      Take Carnitine to Improve Male Fertility
Having adequate carnitine levels has been shown to be necessary for male fertility. One study found that fertile males had higher levels of carnitine and this was associated with healthier sperm. The men who were classified as infertile had lower carnitine and compromised sperm health. This study suggests that ensuring you have get adequate carnitine in conjunction with healthy lifestyle practices can support fertility.

12)      Use Carnitine for Better Skin
A topical carnitine cream can improve the health of your skin by decreasing the amount of oil released by the pores. A new study in the Journal of Cosmetic Dermatology found that a carnitine cream increased the amount of fat that entered the cell, which decreased the oil secreted by the skin. This led to less oily skin and a smoother overall appearance. It also indicates the value of using carnitine to improve the transport of carnitine across the cellular wall to be burned for fat because Beta fat oxidation, or burning, was enhanced.

What Brand of L-Carnitine Do You Use?
I currently take Fatrol. Since compared to other brands which only has 100mg of L-Carnitine, theirs have 500mg
When do you take it?
I take it every morning
How often?
Though people say we should take it daily, I just take it before I go to the gym for maximum efficiency because it will make me burn 2x the calories.
Does it work?
Yes. Yes. Yes. I think it doesnt matter what brand you buy, but with the amount of L-Carnitine mg you get. I havent tried combining it with Fish oil so I can't give feedback on that part yet.

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Letter from Readers Answered

11/27/2012 Kaycee Enerva

I really appreciate receiving and getting to read your letters knowing you read/follow my blog :) teehee.. now, I'm gonna try my best to answer your queries but please do check with your doctor first

Hi Ms. Kat,

Good day, :)

I know you're really busy, but I would very much appreciate it if you can give your opinion on the matter.. :)

I read your blog on the Top 10 Glutathione Brands.
Because of it, I've decided to buy and use Cosmo Skin Glutathione.
Since you've had a lot of experiences in Glutationes na, I just wanted to ask your opinion on its effects. I've read that it caused you stomach pain or acid reflux but i've experienced something different.

Kasi I bought a bottle and tried 1 capsule, I took it at night with a different brand of grapeseed oil extract.
Unfortunately the morning after when I woke up nahilo talaga ako ang got very nauseaous. I even wasn't able to go to work that day kasi hindi talaga ako makatayo kasi umiikot talaga paningin ko and lagi ako nasusuka. But now i'm okay na.
I'll just ask if this is just a temporary effect? I mean on the first take lang ba? On the other hand, i was thinking this could be a side effect naman nung grapeseed oil extract that i took..baka that brand is hindi magandang icombine with the cosmo skin. Nanghihinayang kasi ako sa binili kong bottle e, 1 capsule pa lang ang nabawas..or should i lessen the dosage, i mean buksan ko yung capsule and half lang inumin  ko..?

I really look forward on your reply and would love to read your helpful insights. :)

Your blog reader,
Hi Krianne
First of all thanks for sending me this letter. My advice for this is on whatever you are taking, STOP when you get negative effects. I do not believe on this "purging" stage. Walang temporary effect. It's either hiyang ka or no. The nahihilo part and nasusuka is a sign that your body is rejecting this supplement. Please, wag ka manghinayang. STOP at once. You can sell the remaining capsules online, to those girls na hiyang with that brand. Mas magastos magkasakit my dear. STOP both the grapeseed and the glutathione. I will post something that will safely whiten our skin without the gastos of glutathione. I just discovered this and is undergoing testing. The good part is, it's available in all drugstores and it's been existing in our vitamins before pa.
Please take care of yourself

Love lots, Kat

Hi, Kat! ( I'm hoping that' your name) I'm Anna and I'm an avid reader of your blog. I always check on your whitening ranking and before I even purchase anything online, I'd like to ask you first a few things. Well, for one, sold na sila talaga ako sa vista pack review mo and i just opened an eBay account just so I could purchase it. I have no idea where else to buy it from since I live here in the states. Bummer tlga! But I checked naman the sellers review, looks like they're okay. My friend and I bought glutanova900 from magic potions online and even spoke to one of their reps back there in the Philippines. After 3 boxes each of mixed vitaminC, collage. And gluta(900g) walang effect kahit konti. Super sad nga kami kasi we were both ecstatic to see something. But I just love your blog kasi na experience mo na mag try ng varieties. Thanks so much for updating for all your readers. Should you have any advice or tips on what is really good, please please please dont hesitate to share ha? You mentioned something about placental protein. What's a good brand kaya? Have you tried it?
Dear Anna
Before buying a lot of boxes, buy the trial versions first para hindi sayang. You're very lucky na youre from the US kasi mas madaming glutathione brands dyan. Even in Healthy Options there. But if you insist on buying from here in the Philippines, I suggest taking Glutawhite. It's just 15php/ per capsule and it's one of the brands I didnt react negatively with. Placental protein is very expensive kasi.

Love lots,

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360 Fit Club, Trekking, Mt Pulag, and Gym Shoes

11/20/2012 Kaycee Enerva

One morning when I was listening to The Morning Rush; The kikays mentioned something about writing. That every successful writer, simply writes about something that they love to do, experienced, or something they really know about.

I've been rarely posting because as of now, my interests have been shifting. I'm still "kikay" but turning into a "sporty" kikay in a sense. Ever since I transferred to my new company; A company that highly prioritizes its employees fitness and well being, I've been more conscious on my own fitness as well.

The first step was joining a gym. I tried Curves at Serendra, but their gym equipment, or lack of variety in exercises bored the short-spanned self. Then I discovered 360 Fitness Club at Makati and it was love at first train.

You get a full work out in 30 min. When I say full, it means you get all tired and sweaty and you feel your fat burning. They have very friendly coaches.  The first time I tried it, I was so exhausted afterwards; but after 3 weeks, I feel a lot stronger, oh and my body fat percentage is lower by 7% now. You can find more information about in on their website and I highly recommend them! Since they also offer group classes. Their rates are affordable as well. I'll post my updates in the future. Oh I wish I could post a "before" and "after" picture of my body! Haha!

I read about shoes to wear to the gym and found these pair at 50% off at Glorietta. They're New Balance Minimus Zero Trails. It's so light, and it's perfect for gym use and lifting weights.

Last but not the least, our team is heading on to Mt. Pulag this weekend. I'm still packing my things and preparing. This will be the very first time I would climb a mountain. I'm so excited!!! I've been a nature lover ever since I can remember but lacked the opportunity to trek, hike, explore forests, and mountains. I even thought this "dream" would never come true because I gave birth and became a mom, and will become inactive.

But to other moms out there. That is not true. You can balance your work, life, and especially being a loving mom at the same time!

Image courtesy of: mountpulagadventures.com

I even found the perfect shoes! And this time it comes hand in hand with my kikay-ness because it's in pink! Merrel Waterproof Maipo. It also has good reviews around the internet. It's so comfy, and since theyre cross-trainers; I can also use it as a sub for my NB in the gym

That's it folks! Hope I shared something relevant for you! :)

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The Coffee Bean and Tea Leaf 2013 Planner : CTBTL 2013 Planner

11/13/2012 Kaycee Enerva

It's the end of the year again folks, and it's the season of food, gifts, and 2013 promo planners.

Fine. I already have the BDJ to serve as my main planner, but between CBTL and SB, I prefer getting the CBTL's 2013 planner for several reasons

  1. 12 stamps is all you need to redeem a planner
  2. You give back to the community because once you redeem a planner; You support to the Real Life Foundation
  3. Each dividing month has an arts/crafts tutorial that you can do. I miss doing those so these will be really helpful
  4. CBTL's drinks have a lot more healthier variety. I'm on a strict calorie count low fat low sugar diet and they have a wide array of drinks to cater these needs. I'm also not used to drinking coffee all the time so the selection of their tea drinks are a major plus!
Images courtesy of: http://www.lifeafterbreakfast.com/2012/11/the-cbtl-2013-planner-year-of-crafts.html

 How about you girls? Which planner/s are you considering on getting? I wanna know! ^_^

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It's the end of the year again folks, and it's the season of food, gifts, and 2013 promo...


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11/12/2012 Kaycee Enerva

Please see Part 1 of review here: http://www.kikaysikat.com/2012/10/review-part-1-mosbeau-placenta-white.html

So, hello mosbeau.. I had high hopes for you, you were different. You were the glutathione that is not a glutathione, rather a glutathione pre-cursor and activator. You claim to be the beauty supplement of the supplements.


  • It is rather expensive at 3,500 for 120 tablets
  • Taking 4 tablets per day at different timings can be a hassle especially if you are taking other meds
  • Click photo to enlarge. I'm the one wearing pink. You can notice t9he glow. Note: Acne was caused by Belo Glutathione a month ago :
  • It made my skin really glowing, you can notice in the ff picture that even though I wasn't the fairest; I radiate differently
  • I did not have any negative reactions which is a plus because most glutathione brands give me cystic acne! (you can see here the glutathione brands that I have tried already)
  • 2 weeks wasn't enough to notice the whitening difference so I would probably still continue to take this, until a new brand feeds my curiosity
  • I like how it uses a variety of beneficial ingredients for beautifying effects
Will I recommend this? If you have the budget, yes. I would also recommend this to people who had tried EVERY glutathione brand and still react with acne. Maybe placental protein is more effective for you in whitening than gluta. Placental protein also inhibits melanin thus whiten skin.

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The Best Anti-Acne Cream (for me) and Giveaway

11/06/2012 Kaycee Enerva

This is a super old post...

I've tried ALL

Benzoyl Peroxide
Salicylic Acid

but only one product helped dry up and cure my acne worries (and occasional spot treatment) in a jiffy.. I read somewhere, to be a good writer, you should just write about what you know. May it be from what you read, what you learned, or life experience.

So this time, I'm sharing my savior for acne. It's not even an expensive product and you can buy it at any drugstore. But for excitement's sake..

I'm giving away 5 jars of this miracle cream (for me)

Interested? Leave a comment, I'll send it out to 5 lucky commenters end of the week. CHEERS!


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What's in a Salad Box? A Review and Overview of other Beauty Boxes

11/05/2012 Kaycee Enerva

It's the trend that I think will hit most markets by 2013. It has existed and are very popular in other countries. What the heck am I talking about? Beauty boxes. Those boxes you pay for a small amount, that will include small to full sized samples of different products from several brands. There are a few that I heard of that is currently in the Philippines
Price Range: 500php-1000php
Including: samples of different products sent to you in a boxed package monthly

I'm planning to get and try the other boxes as well (from my own wallet!!!!) so that I can compare and give you guys a view, without you, taking the risk! *hehe* so I'm taking the risk of wasting money. Take note, risk. So I might benefit if the products inside are indeed good.

On a side note, I got Salad Box for free  but nevertheless I will still be non-bias


It's nice to have a description of what you get

I love how they presented and packed the products

Was I happy?  No. Some people might react that this is a hit/miss since you get random products every time. But to people who value their money, they want things that are actually their money's worth.

Is this worth its amount? No. For around 500php, you get a couple of hand sanitizers worth 50 bucks each, 2 sample sized mineral makeup, 2 tiny samples of room prays and 2 sachets of shampoo. You tell me if all that is worth 500

Are you angry? Do I sound angry? Haha! No I'm not. I found other people's boxes containing full sized perfumes, and a better loot so I probably got a fluke? But to people who will subscribe to this. I am emphasizing to get their money's worth

Would you recommend this box? Hmm.. To those who want excitement in their lives probably, since it's a hit or miss; for this case. I will try other boxes to compare the items inside!

Love lots
Kat ;)

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It's the trend that I think will hit most markets by 2013. It has existed and are very popular ...


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Innity Universal

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