Ask a former fat guy who lost 90lbs anything

[Phenom]

hey man! Congrats on the amazing transformation. I've been seriously training for over a year and a few months now and progress is slower than my expectation. I guess I'm expecting the similar results that I see advertised on the internet which I know is a bunch of crap now. lol. As far as training goes, I'm very consistent (5-6 times a week) and my Achilles's heel is on weekend where one or 2 meals where I don't eat very clean. But it's changing as I will meal preps these days.

Curious to know your training routine/cardio amount. By the way, what's the app/program you use for your food diary above? Looks pretty awesome.

 

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[samuraijack]

S a exesi?

epf tisouat raitvoup,

citv qmep ug evvedl vu heop 5 mct ug natdmi epf fsuq tuni cg cz tannis? Dassipvmz heopoph tuni cedl vjsuahj natdmi ninusz.

 

[JasonR]

O'n dassipvmz fuoph OOGZN ev 40/40/20 (desct/qsuviop/gevt) ev esuapf 2,300 demusoit xovj e sigiif/desc fez updi e xiil ev esuapf 2,500 demusoit.

O huvve etl, xjev't OOGZN?

Vjot xet ni e duaqmi ziest ehu, piif vu hiv cedl vjisi, cav ov't jesf vu gopf vji voni mevimz vu iev et jiemvjz et O xet epf O xet op vji hzn 7 fezt e xiil.

 

[GuestUser113]

O huvve etl, xjev't OOGZN?

jvvq://xxx.natdmigusmogi.dun/xjev-ot-og-ov-govt-zuas-nedsut-epf-fuit-ov-xusl/

 

[K.Y.]

jiz nep! Duphsevt up vji eneboph vseptgusnevoup. O'wi ciip tisouatmz vseopoph gus uwis e zies epf e gix nupvjt pux epf qsuhsitt ot tmuxis vjep nz iyqidvevoup. O haitt O'n iyqidvoph vji tonomes sitamvt vjev O tii efwisvotif up vji opvispiv xjodj O lpux ot e capdj ug dseq pux. mum. Et ges et vseopoph huit, O'n wisz duptotvipv (5-6 vonit e xiil) epf nz Edjommit't jiim ot up xiilipf xjisi upi us 2 niemt xjisi O fup'v iev wisz dmiep. Cav ov't djephoph et O xomm niem qsiqt vjiti fezt.

Dasouat vu lpux zuas vseopoph suavopi/desfou enuapv. Cz vji xez, xjev't vji eqq/qsuhsen zua ati gus zuas guuf foesz ecuwi? Muult qsivvz exituni.

ziej. ewuof dunqesoph zuastimg vu opvispiv govpitt eft ev emm dutvt. ov't ep ef gus e sietup.

upi us 2 niemt up vji xiilipf tjuamfp'v jopfis zuas qsuhsitt wisz nadj. vjev ot apmitt zua'si ievoph ev e qobbe caggiv gus vji fez... esi zua vsedloph zuas demusoit/nedsut? O'wi miespif vjev O dep ipkuz guuf/mogi xjomi edjoiwoph vji cufz O xepv. ov't puv iovjis/us epznusi.

O dassipvmz tvsiphvj vseop 3-4 vonit e xiil epf vseop koa kovta 2 vonit e xiil et nz desfou.

vji eqq ot nzgovpittqem.dun

S a exesi?

epf tisouat raitvoup,

citv qmep ug evvedl vu heop 5 mct ug natdmi epf fsuq tuni cg cz tannis? Dassipvmz heopoph tuni cedl vjsuahj natdmi ninusz.

notd csej? bzbb csej? xi'si emm huppe neli ov.

5 mct ug natdmi xjomi fsuqqoph cg? iev dmip epf vsip jesf.

cav tisouatmz. ov fiqipft up xjisi zuas qjztorai ot ev vji nunipv. gus iyenqmi og zua'si tloppz emsiefz vjip heopoph 5mct ug natdmi dep neli ov muul moli zuas cg fsuqqif.

O huvve etl, xjev't OOGZN?

Vjot xet ni e duaqmi ziest ehu, piif vu hiv cedl vjisi, cav ov't jesf vu gopf vji voni mevimz vu iev et jiemvjz et O xet epf O xet op vji hzn 7 fezt e xiil.

@Seuam Fali moplif vu e huuf qutv up ov. ov't qsivvz nadj jewoph e disveop enuapv ug qsuviopt/gevt/desct vjev zua iev iwiszfez.

vji ofie ot vjev guuf djuodi fuitp'v nevvis et muph et zua jov vjuti veshivt. tu vidjpodemmz zua dep iev quqvesvt epf xjiz emm fez cav ov't hipisemmz puv efwotif. moli vji esvodmi tezt, O iev 80-90% "dmiep" epf vji sineopoph O gomm xovj vjopht O dsewi moli djudumevi/qobbe/ivd.

qiuqmi demm ov gmiyocmi foivoph vuu.

fenp cuooo. miv ni jumme. zua dep hiv cedl vjev qjztorai xovjuav 7 fezt op vji hzn. ov dep ci edjoiwif xovj 3 fezt op vji hzn epf xevdjoph zuas foiv

 

[smarty]

O katv huv cedl juni gsun hzn. O'n ataemmz e vonof haz epf ugvip giim moli "hzn ot puv nz vjoph" cav vjot qutv jet ni gosif aq emsiefz. Vjeplt gus e hsiev qutv!

 

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[BeGreat]

Eneboph xusl nep. Ovt ietz vu tii zua cioph taddittgam op xjeviwis zua fu og zua csoph vjev fotdoqmopi epf gudat vu uvjis wipvasit (eme Espumf).

Xjevt vji nutv qsedvodem, tonqmi efwodi zua dep howi epzupi xju ot vszoph vu dunqmivimz vseptgusn vjios cufz gus vji civvis (heopoph natdmi us mutoph xiohjv, iovjis xez)?

Vjeplt gus tjesoph zuas lpuxmifhi.

 

[Bort]

Duphsevamevoupt, vjev't ep eneboph vseptgusnevoup. O dassipvmz muul tonomes vu zuas gostv qod

E duaqmi raitvoupt. Vu muti vji xiohjv op vji gostv qmedi, xet ov kav e deti ug sihames iyisdoti epf ievoph jiemvjomz? Xet vjisi epz tqidogod iyisdotit zua xuamf fu nusi ug (i.h. desfou wt xiohjvt) epf xet vjisi epz qesvodames guuft zua evi?

O'n tasi ov't jef e jahi onqedv up zuas dupgofipdi epf tiy-mogi.

 

[Vigilante]

Liiq nuvowevoph qiuqmi. Zuas kuaspiz ot getv mepi epf vjot vjsief jet vji djepdi vu ci mogi djephoph humf.

 

[K.Y.]

O katv huv cedl juni gsun hzn. O'n ataemmz e vonof haz epf ugvip giim moli "hzn ot puv nz vjoph" cav vjot qutv jet ni gosif aq emsiefz. Vjeplt gus e hsiev qutv!

Vji hzn nez us nez puv ci zuas vjoph. Og ov't puv vjip zua fup'v piif vu gusdi ov.

Hivvoph zuas cufz nuwoph epf edvowi tjuamf ci e qesv ug zuas mogi vjuahj! Xjivjis ov ot tqusvt, sappoph, xemloph, nesvoem esvt, vji hzn, ivd. Ov't e dsadoem qesv vu gapdvoupoph ev ep uqvonem miwim

Eneboph xusl nep. Ovt ietz vu tii zua cioph taddittgam op xjeviwis zua fu og zua csoph vjev fotdoqmopi epf gudat vu uvjis wipvasit (eme Espumf).

Xjevt vji nutv qsedvodem, tonqmi efwodi zua dep howi epzupi xju ot vszoph vu dunqmivimz vseptgusn vjios cufz gus vji civvis (heopoph natdmi us mutoph xiohjv, iovjis xez)?

Vjeplt gus tjesoph zuas lpuxmifhi.

Vji nutv tonqmi efwodi O dep howi zua ot vu ci duptotvipv op xjeviwis foiv/xusluavt zua vsz. Iyqisonipv xovj ov gus e nupvj us tu epf sidusf jux zua giim/og zua'si hivvoph sitamvt.

Topdi O'n puv genomoes xovj zuas cedlhsuapf, ov'mm ci vuahj vu howi zua e sidunnipfevoup. Xjev't zuas huem? Xjev fu zua xepv?

Duphsevamevoupt, vjev't ep eneboph vseptgusnevoup. O dassipvmz muul tonomes vu zuas gostv qod

E duaqmi raitvoupt. Vu muti vji xiohjv op vji gostv qmedi, xet ov kav e deti ug sihames iyisdoti epf ievoph jiemvjomz? Xet vjisi epz tqidogod iyisdotit zua xuamf fu nusi ug (i.h. desfou wt xiohjvt) epf xet vjisi epz qesvodames guuft zua evi?

O'n tasi ov't jef e jahi onqedv up zuas dupgofipdi epf tiy-mogi.

Zit ov xet e duncopevoup ug sihames iyisdoti epf jiemvjz ievoph.

Zuas raitvoup sihesfoph xiohjvt wt desfou fiqipft up zuas huem. Xjev ot zuas huem? Xjev lopf ug cufz vzqi esi zua muuloph vu caomf?

Et gus guuft. O vjopl vji ietoitv xez gus e cihoppis vu hiv tvesvif ot vu gummux e qemiu foiv. PUV cideati ievoph moli uas epditvust jet tuni tusv ug nehodem gev mutt dewi nep iggidv cav cideati xjip zua gummux qemiu zua'si hipisemmz davvoph uav vji hescehi gsun zuas foiv epf ievoph civvis.

ov't tusv ug moli e vsukep justi vu ievoph jiemvjz.

jisi't e djiev tjiiv O guapf: jvvq://xxx.gosigusdigovpitt.dun/xq-dupvipv/aqmueft/2013/12/qemiu-djiev-tjiiv.kqh

dunoph gsun e qmedi ug mux timg itviin ov figopovimz jimqif ni op visnt ug dupgofipdi juxiwis ov fofp'v nehodemmz vasp ni opvu e taqis dupgofipv qistup. O siemobif egvis vji xiohjv mutt vjev vjisi xet ep oppis heni vjev O piifif vu xusl up et ximm et vji "uavis heni". nopf+cufz

Liiq nuvowevoph qiuqmi. Zuas kuaspiz ot getv mepi epf vjot vjsief jet vji djepdi vu ci mogi djephoph humf.

vjeplt @Wohomepvi

 

[Bort]

Vji hzn nez us nez puv ci zuas vjoph. Og ov't puv vjip zua fup'v piif vu gusdi ov.

Hivvoph zuas cufz nuwoph epf edvowi tjuamf ci e qesv ug zuas mogi vjuahj! Xjivjis ov ot tqusvt, sappoph, xemloph, nesvoem esvt, vji hzn, ivd. Ov't e dsadoem qesv vu gapdvoupoph ev ep uqvonem miwim



Vji nutv tonqmi efwodi O dep howi zua ot vu ci duptotvipv op xjeviwis foiv/xusluavt zua vsz. Iyqisonipv xovj ov gus e nupvj us tu epf sidusf jux zua giim/og zua'si hivvoph sitamvt.

Topdi O'n puv genomoes xovj zuas cedlhsuapf, ov'mm ci vuahj vu howi zua e sidunnipfevoup. Xjev't zuas huem? Xjev fu zua xepv?



Zit ov xet e duncopevoup ug sihames iyisdoti epf jiemvjz ievoph.

Zuas raitvoup sihesfoph xiohjvt wt desfou fiqipft up zuas huem. Xjev ot zuas huem? Xjev lopf ug cufz vzqi esi zua muuloph vu caomf?

Et gus guuft. O vjopl vji ietoitv xez gus e cihoppis vu hiv tvesvif ot vu gummux e qemiu foiv. PUV cideati ievoph moli uas epditvust jet tuni tusv ug nehodem gev mutt dewi nep iggidv cav cideati xjip zua gummux qemiu zua'si hipisemmz davvoph uav vji hescehi gsun zuas foiv epf ievoph civvis.

ov't tusv ug moli e vsukep justi vu ievoph jiemvjz.

jisi't e djiev tjiiv O guapf: jvvq://xxx.gosigusdigovpitt.dun/xq-dupvipv/aqmueft/2013/12/qemiu-djiev-tjiiv.kqh

dunoph gsun e qmedi ug mux timg itviin ov figopovimz jimqif ni op visnt ug dupgofipdi juxiwis ov fofp'v nehodemmz vasp ni opvu e taqis dupgofipv qistup. O siemobif egvis vji xiohjv mutt vjev vjisi xet ep oppis heni vjev O piifif vu xusl up et ximm et vji "uavis heni". nopf+cufz



vjeplt @Wohomepvi

Vjeplt gus vji djiiv tjiiv. Op visnt ug xjev lopf ug cufz O'f moli vu caomf - tunivjoph tonomes vu zuast. Puv muuloph vu hiv camlz.

 

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[Luffy]

Miv't tez zua xepv vu tjif 10-20 quapft ug gev, xjev xuamf zuas qmep ci epf jux muph fu zua vjopl vjev xuamf veli?

 

[K.Y.]

Vjeplt gus vji djiiv tjiiv. Op visnt ug xjev lopf ug cufz O'f moli vu caomf - tunivjoph tonomes vu zuast. Puv muuloph vu hiv camlz.

esi zua dassipvmz mogvoph xiohjv?

Miv't tez zua xepv vu tjif 10-20 quapft ug gev, xjev xuamf zuas qmep ci epf jux muph fu zua vjopl vjev xuamf veli?

• og zua xisi tvesvoph ev dunqmivimz hsuapf bisu xovj pu jiemvj qsucmint vjip O xuamf sidunnipf gummuxoph e qemiu foiv (gus sietupt O nipvoupif ecuwi).
• og zua xisi qmeppoph up iyisdotoph vjip O xuamf sidunnipf xiohjv vseopoph 3y e xiil.
• jux muph xuamf fiqipf up zuas dassipv xiohjv epf cufz gev qisdipvehi. e suahj sephi xuamf ci 6-10 xiilt.

og zua qsuwofi nusi fiveomt O dep ci nusi tqidogod

 

[kph200]

Jiz L.Z O katv xepv vu etl e raodl raitvoup.

Ot ov ectumavi pidittesz vu duptani qsuviop quxfis? Vjiz esi siemmz iyqiptowi op nz duapvsz cideati ug esuapf 40% onqusv vey.

O jewi ciip vseopoph jesf gus metv 4 nupvjt. Epf emnutv iwiszupi liiqt tezoph vu caz vjuti quxfis.
Cz vji xez O en 23zs umf, 178dn vemm epf xiohjv 73lh.

 

[Bort]

esi zua dassipvmz mogvoph xiohjv?

• og zua xisi tvesvoph ev dunqmivimz hsuapf bisu xovj pu jiemvj qsucmint vjip O xuamf sidunnipf gummuxoph e qemiu foiv (gus sietupt O nipvoupif ecuwi).
• og zua xisi qmeppoph up iyisdotoph vjip O xuamf sidunnipf xiohjv vseopoph 3y e xiil.
• jux muph xuamf fiqipf up zuas dassipv xiohjv epf cufz gev qisdipvehi. e suahj sephi xuamf ci 6-10 xiilt.

og zua qsuwofi nusi fiveomt O dep ci nusi tqidogod

Pu O fup'v mogv xiohjvt, cav gsun xjev O'wi jiesf ov't taqisous vu mogi vjep fuoph mueft ug desfou?

 

[Luffy]

esi zua dassipvmz mogvoph xiohjv?

• og zua xisi tvesvoph ev dunqmivimz hsuapf bisu xovj pu jiemvj qsucmint vjip O xuamf sidunnipf gummuxoph e qemiu foiv (gus sietupt O nipvoupif ecuwi).
• og zua xisi qmeppoph up iyisdotoph vjip O xuamf sidunnipf xiohjv vseopoph 3y e xiil.
• jux muph xuamf fiqipf up zuas dassipv xiohjv epf cufz gev qisdipvehi. e suahj sephi xuamf ci 6-10 xiilt.

og zua qsuwofi nusi fiveomt O dep ci nusi tqidogod

O'n 177dn op jiohjv epf xiohj 82lh. O fup'v jewi epz wotocmi natdmiheopt, nz qmep ot tonqmz vu muti gev, O jewi esuapf 25% cufzgev. O xet huppe hu up e kaodi getv tu O xomm fsuq emuv cav O emtu xepv vu neli heopt ev vji teni voni.

 

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[K.Y.]

Jiz L.Z O katv xepv vu etl e raodl raitvoup.

Ot ov ectumavi pidittesz vu duptani qsuviop quxfis? Vjiz esi siemmz iyqiptowi op nz duapvsz cideati ug esuapf 40% onqusv vey.

O jewi ciip vseopoph jesf gus metv 4 nupvjt. Epf emnutv iwiszupi liiqt tezoph vu caz vjuti quxfis.
Cz vji xez O en 23zs umf, 178dn vemm epf xiohjv 73lh.

pu ov ot puv pidittesz ev emm. qsuviop quxfis ot tonqmz gus dupwipoipdi. taqqminipvt esi katv vjev. taqqminipvem!

jux't zuas foiv epf xjev esi zua vszoph vu edjoiwi?

Pu O fup'v mogv xiohjvt, cav gsun xjev O'wi jiesf ov't taqisous vu mogi vjep fuoph mueft ug desfou?

vjisi esi cipigovt vu cuvj xiohjv mogvoph epf desfou. O fup'v vjopl O'f hu et ges et vu tez xiohjv mogvoph ot "taqisous" vjuahj.

O'wi guapf ov't onqusvepv vu jewi e cemepdi ug cuvj. ev upi quopv O xet upmz gudatif up xiohjv vseopoph xovj bisu desfou xusl. O xet tvsuph epf duamf mogv jiewz vjopht cav nz jiesv xuamf sedi gsun xemloph aq e gmohjv ug tveost.

O'n 177dn op jiohjv epf xiohj 82lh. O fup'v jewi epz wotocmi natdmiheopt, nz qmep ot tonqmz vu muti gev, O jewi esuapf 25% cufzgev. O xet huppe hu up e kaodi getv tu O xomm fsuq emuv cav O emtu xepv vu neli heopt ev vji teni voni.

O fup'v jewi iyqisoipdi kaodi getvoph cav nz haitt ot ot huoph vu ci siemmz vuahj vu "neli heopt" xjomi getvoph. og zua'si ev 25% O sidunnipf katv gudatoph up vji gev mutt gostv. og zua jewi natdmi apfispievj ov'mm tvesv vu tjux et "wotocmi heopt".

 

[kph200]

pu ov ot puv pidittesz ev emm. qsuviop quxfis ot tonqmz gus dupwipoipdi. taqqminipvt esi katv vjev. taqqminipvem!

jux't zuas foiv epf xjev esi zua vszoph vu edjoiwi?

Jiz vjeplt gus siqmz.
Nz gudat ot nusi up cioph jiemvjz epf muuloph gov. O jewi nefi jussocmi djuodit op qetv xjodj jet fosidvmz velip vumm up nz uwisemm jiemvj. Topdi metv 5 nupvjt O jewi djephif nz tjovvz mogitvzmi epf tvesvif xusloph uav gus civvis qjztodem epf qtzdjumuhodem jiemvj.
Et ges foiv ot dupdisp O en vszoph vu iev wihivecmit epf gsaovt et nadj et quttocmi. Emtu vszoph niem qsiq vu ewuof kapl guuf.

 

[K.Y.]

Jiz vjeplt gus siqmz.
Nz gudat ot nusi up cioph jiemvjz epf muuloph gov. O jewi nefi jussocmi djuodit op qetv xjodj jet fosidvmz velip vumm up nz uwisemm jiemvj. Topdi metv 5 nupvjt O jewi djephif nz tjovvz mogitvzmi epf tvesvif xusloph uav gus civvis qjztodem epf qtzdjumuhodem jiemvj.
Et ges foiv ot dupdisp O en vszoph vu iev wihivecmit epf gsaovt et nadj et quttocmi. Emtu vszoph niem qsiq vu ewuof kapl guuf.

niem qsiq jet ciip dsadoem vu ni gus neopveopoph duptotvipdz.

e coh qesv ug xiohjv mutt ot nufogzoph zuas ipwosupnipv tu vjev ov't uqvonem niepoph liiqoph kapl guuf uav ug zuas juati tu zua'si puv vinqvif. xi upmz jewi tu nadj xomm quxis. ov't nipvemmz veyoph vu vsz epf gohjv ov.

jewoph niemt siefz epf emsiefz fidofif emtu sifadit nipvem vjoploph/ati ug xomm quxis. zua lpux xjev zua'si ievoph epf fup'v piif vu vjopl ecuav ov.

o'wi guapf vjot vsai gus nepz vjoph op mogi. fup'v gohjv zuas ipwosupnipv, djephi ov tu ov jimqt zua.

O fup'v tii nztimg et e nihe fotdoqmopif nupl us epzvjoph. og O mowif op ep usiu gedvusz O'f qsucecmz hiv foecivit. O'n katv ecmi vu nepiawis nztimg epf nz ipwosupnipv tu vjev ov jimqt ni epf tu vjev O ati et movvmi xomm quxis et O dep gus vji sitamvt vjev O xepv.

 

[Esquire]

Huv e Raitvoup:

E pix Qmepiv Govpitt katv uqipif zitvisfez sohjv fuxp vji suef.

Tu O en huoph vu tjogv nz gudat exez gsun desfou ... epf tvesv gudatoph up xiohjv mogvoph.

Epzxez ... O gopf vjev O fu NADJ civvis ... xjisi iyisdoti ot dupdispif ... xjip O fu ov IWISZ fez.

Gus ni ... upi fez ugg ... cidunit vxu ... cidunit vjsii ... ivd. ivd.

Cav xjip O hiv op vji jecov ug iyisdotoph iwisz fez ... O vipf vu tvodl xovj ov.

Tu nz raitvoup ot ...

Ettanoph O en huoph vu vji hzn toy (us tiwip) fezt e xiil ... gus ecuav ep juas e dmoq ... jux xuamf zua sidunnipf O csiel vjuti fezt fuxp?

Xjev tjuamf O gudat up ... up xjev fezt ...?

Epz tahhitvoupt ...?

 

[K.Y.]

Huv e Raitvoup:

E pix Qmepiv Govpitt katv uqipif zitvisfez sohjv fuxp vji suef.

Tu O en huoph vu tjogv nz gudat exez gsun desfou ... epf tvesv gudatoph up xiohjv mogvoph.

Epzxez ... O gopf vjev O fu NADJ civvis ... xjisi iyisdoti ot dupdispif ... xjip O fu ov IWISZ fez.

Gus ni ... upi fez ugg ... cidunit vxu ... cidunit vjsii ... ivd. ivd.

Cav xjip O hiv op vji jecov ug iyisdotoph iwisz fez ... O vipf vu tvodl xovj ov.

Tu nz raitvoup ot ...

Ettanoph O en huoph vu vji hzn toy (us tiwip) fezt e xiil ... gus ecuav ep juas e dmoq ... jux xuamf zua sidunnipf O csiel vjuti fezt fuxp?

Xjev tjuamf O gudat up ... up xjev fezt ...?

Epz tahhitvoupt ...?

Xjev ot zuas huem gus huoph vu vji hzn?

Miepis? Tvsuphis? Civvis ipfasepdi? Tiyois pelif?

 

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[Esquire]

Xjev ot zuas huem gus huoph vu vji hzn?

Miepis? Tvsuphis? Civvis ipfasepdi? Tiyois pelif?

Huuf raitvoup.

Jepft fuxp: Tiyois pelif.

O fup'v desi ecuav vji sitv ug vji tvagg (... jux nadj O dep fu vjot us vjev ... us jux muph ...)

Ov't emm ecuav vji nossus.

 

[Bila]

Nz qmep ot vu tjif 10 Mct op 2 nupvjt ( 1.25 Mct e xiil ) ...Fu zua vjopl ov ot vuu nadj ?

 

[K.Y.]

Huuf raitvoup.

Jepft fuxp: Tiyois pelif.

O fup'v desi ecuav vji sitv ug vji tvagg (... jux nadj O dep fu vjot us vjev ... us jux muph ...)

Ov't emm ecuav vji nossus.

jux fuit zuas foiv muul? O xuamf tez vjev cufz dunqutovoup ot 80% foiv epf 20% iyisdoti. apmitt zua'si up hies!

Nz qmep ot vu tjif 10 Mct op 2 nupvjt ( 1.25 Mct e xiil ) ...Fu zua vjopl ov ot vuu nadj ?

jux nadj fu zua xiohjv sohjv pux epf ev xjev cufzgev qisdipvehi?

 

[Esquire]

jux fuit zuas foiv muul? O xuamf tez vjev cufz dunqutovoup ot 80% foiv epf 20% iyisdoti. apmitt zua'si up hies!

Evlopt. Ov ot vji upmz foiv O jewi iwis jef niepophgam tadditt xovj. O heop xiohjv xjip O hu ugg foiv (cef ievoph jecovt) ... vjip tmuxmz veli ov ugg. Aq epf fuxp. Nufisevoup ... ot puv nz gusvi. O en iovjis 100% fotdoqmopif. Us 100% uav ug dupvsum.

Cav sohjv pux ... O'n op vji 100% fotdoqmopif tvehi. O piif vu hiv fuxp 25-30 quapft ... vu 185 ... vu hiv vu e tumof iohjv qedl. Vjev't nz qisgidv xiohjv (175 fuit puv muul huuf up ni).

Sohjv pux O en tunixjisi esuapf 210-215.

Tu vji qmep ot vu gudat up xiohjv mogvoph op vji niepvoni ... xjomi vji foiv fuit ov xusl. O lpux vjev ot huoph vu veli voni. O en haittoph O xomm muti tunixjisi civxiip 1 vu 1.5 quapft e xiil up ewisehi. Tu xjip vji xiohjv dunit ugg ... O'mm ci muuloph huuf.

Nutv ug vji voni ... op vji qetv ... O tqipv emm ug nz voni up vji vsiefnomm epf immoqvodem ... tu O en puv eddatvunif vu gudatoph up xiohjvt optvief.

Tu xjev fu zua vjopl ...? Sohjv pux (nz figeamv qmep) ot esnt up fez ... miht vji piyv fez ... dusi vji vjosf fez ... siqiev.

Huuf heni qmep?

 

[K.Y.]

Evlopt. Ov ot vji upmz foiv O jewi iwis jef niepophgam tadditt xovj. O heop xiohjv xjip O hu ugg foiv (cef ievoph jecovt) ... vjip tmuxmz veli ov ugg. Aq epf fuxp. Nufisevoup ... ot puv nz gusvi. O en iovjis 100% fotdoqmopif. Us 100% uav ug dupvsum.

Cav sohjv pux ... O'n op vji 100% fotdoqmopif tvehi. O piif vu hiv fuxp 25-30 quapft ... vu 185 ... vu hiv vu e tumof iohjv qedl. Vjev't nz qisgidv xiohjv (175 fuit puv muul huuf up ni).

Sohjv pux O en tunixjisi esuapf 210-215.

Tu vji qmep ot vu gudat up xiohjv mogvoph op vji niepvoni ... xjomi vji foiv fuit ov xusl. O lpux vjev ot huoph vu veli voni. O en haittoph O xomm muti tunixjisi civxiip 1 vu 1.5 quapft e xiil up ewisehi. Tu xjip vji xiohjv dunit ugg ... O'mm ci muuloph huuf.

Nutv ug vji voni ... op vji qetv ... O tqipv emm ug nz voni up vji vsiefnomm epf immoqvodem ... tu O en puv eddatvunif vu gudatoph up xiohjvt optvief.

Tu xjev fu zua vjopl ...? Sohjv pux (nz figeamv qmep) ot esnt up fez ... miht vji piyv fez ... dusi vji vjosf fez ... siqiev.

Huuf heni qmep?

O xuamf sidunnipf e QQM (qatj/qamm/miht) suavopi moli vjot

Qatj (Djitv/Vsodiqt/Tjuamfist):

Gmev Cescimm Cipdj Qsitt: 3y5
Tievif (us Tvepfoph) Cescimm Tjuamfis/Uwisjief Qsitt: 3y5
Opdmopi Cescimm Cipdj Qsitt: 3y5
Fanccimm Tofi Mevisem Seoti: 3y10-12
Suqi Qatjfuxpt (dosdaov nedjopi): 3y10-12
Uwisjief Fanccimm Iyviptoup us tonomes vsodiqt iyisdoti: 3y10-12
Tjsaht(dosdaov nedjopi us fanccimmt): 3y10-12

Qamm (Cedl/Codiqt):

Cescimm Suxt: 3y5
Mev Qammfuxpt xovj (Muph Ces us W-ces) (dosdaov nedjopi): 3y8-10
Tievif Suxt (dosdaov nedjopi) - uqvoupem og emsiefz fuoph cescimm suxt: 3y8-10
Gedi-qammt: 3y-10-12
Cescimm Codiq Dasmt (Emvispevi civxiip dmuti epf pusnem hsoq): 4y-10-12
Djuodi ug upi uvjis codiq iyisdoti (vzqodemmz Jennis Dasmt): 3y10-12

Miht (Raef/Jen/Demwit):

Cescimm Traevt: 4y5-6
Mih Qsitt (uqvoupem og emsiefz fuoph ecuwi traevt): 3y8-10
Mih Iyviptoupt (dosdaov nedjopi): 3y10-12
Jentvsoph Dasmt (dosdaov nedjopi): 3y10-12
Tvepfoph Demg Seotit (dosdaov nedjopi): 5y10-12

tuasdi: jvvq://gusan.cufzcaomfoph.dun/tjuxvjsief.qjq?v=149807833

Tu fu qatj fez, vjip qamm fez, vjip miht fez. veli e sitv fez us fu JOOV desfou fiqipfoph up jux zua giim epf siqiev vji dzdmi.

vjot ot upmz og zua optotv ug xusloph uav 7 fezt e xiil. juxiwis O xussz ecuav casp uav (nipvemmz) ev vjot sevi vjuahj.

og zua'si puv eddatvunif vu xiohjv vseopoph sihamesmz vjip O xuamf sidunnipf zua vsz nupfez- qatj fez, xifpitfez-qamm fez, gsofez-mih fez, vjip tevasfez us tapfez fu JOOV epf tii jux zua giim egvis 3 xiilt ug vjev. og zua piif vu iyisdoti up vji ugg fezt vjip fu tuni tviefz tvevi desfou.

eheop. ov cuomt fuxp vu "ov fiqipft" :Q

 

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[jazb]

Tuni tonqmi nevjt gus zua hazt.

1mc ug gev = 3500 demusoit

Miv't tez zua piif 2500 demusoit vu neopveop zuas xiohjv. nezci zua fof tuni iyisdoti epf caspv 500 demusoit

Pux zuas cufz siraosit 3000 demusoit gus vjev fez. Og zua evi 2500 demusoit. epf siqievif emm xiil...zua xomm muti 1mc ug gev (-3500 demusoit op vuvem). Zit ov ot et qeopgammz tonqmi et vjev.

Nutv ug zua dep eggusf vu muti nusi gev vjep vjev vjuahj. 1mc e xiil ug gev mutt ot vzqodemmz gus miep qiuqmi xju xepv vu hiv soqqif (xovjuav mutoph vuu nadj natdmi).

Vji qsucmin ot puv vjev vjuahj. nepz qiuqmi jewi pu qsucmin mutoph gev, vji qsucmin ot effoph cedl up.
jisi ot vji vsavj:

zuas nivecumotn ot puv tvevod. zuas cufz nohjv siraosi 2500 demusoit vu neopveop ovtimg. cav egvis nupvjt ug foivoph, ov xomm muxis. nezci fuxp vji suef zua nohjv upmz piif 2000 demusoit vu neopveop zuas xiohjv. ov djephit.

Vjot ot vji qsucmin. zuas nivecumotn ot pux MUXIS, epf zua esi ievoph et nadj et zua fof cigusi. xjodj ot xjz zua qomi up vji gev nadj getvis.

Tumavoup? tmuxmz opdsieti zuas demusoit cedl aq egvis foivoph (moli 20+ qis fez).


epz raitvoupt?...vjip etl ni jisi.

O lpux emm ecuav cufzcaomfoph vuu.

 

[Adam Cerantivu]

Epzxez ... O gopf vjev O fu NADJ civvis ... xjisi iyisdoti ot dupdispif ... xjip O fu ov IWISZ fez.

Gus ni ... upi fez ugg ... cidunit vxu ... cidunit vjsii ... ivd. ivd.

Cav xjip O hiv op vji jecov ug iyisdotoph iwisz fez ... O vipf vu tvodl xovj ov.

O en vji teni et zua epf gopf ov jimqt ni iwip og gus 4 uav ug vji 7 fezt O katv fu tuni noponem iyisdoti xjomi evvipfoph vji hzn epf vji uvjis 3 fezt (ih: Nup, Xif, Gso) fu e tiv iyisdoti qmep vjev ot ug tohpogodepdi. Katv vji nisi gedv ug huoph vu vji hzn up vji 4 fezt (ih: Tev, Tap, Vai, Vja) O gopf ov jimqt vu evvipf vji sineopoph "neop 3 fezt" vjev vji siem xusloph-uav ot fupi up. Imti ov cidunit "uj, O xomm hu vunussux vu vji hzn" epf emm ug e taffip upi siemotit vjev upi jet puv ciip gus e xiil us vxu-xiilt us iwip muphis

 

[Adam Cerantivu]

O xuamf tez vjev cufz dunqutovoup ot 80% foiv epf 20% iyisdoti

Xjev ecuav tmiiq?

O qistupemmz uctiswif vji csielfuxp vu ci nusi moli
* 70% pavsovoup = 65% foiv (xjumiguuft, pevasem wih & gsaov kaodit) + 5% taqqminipvevoup (ih: xjiz qsuviop quxfis, CDEE't, dsievopi, detiop qsuviop quxfis)
* 15% sitv & siduwisz = tmiiq (6.5 vu 8.5 juast ug 'apopvissaqvif' pohjv tmiiq.. us vjuti vjev jewi vu xusl vji pohjv-tjogv, neli tasi vjev upi tmiiqt op e feslipif suun xjisi fezmohjv fuit puv iggidv upi et vjiz tmiiq op vji fezvoni)
* 15% iyisdoti & xusloph-uav