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Doing the Andy Frisella "75 Hard" Challenge

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I am back on 75 hard after failing again last week, today marks the completion of day 1. This will be my 4th attempt.

Failures:
-2 failures a few days in when I first started
-1 failure on day 14 due to not taking a progress pic

For this iteration, I had to add some foods back into my diet as I was losing weight too rapidly on the carnivore diet and was experiencing a lack of energy. I would have to eat roughly 4-5 lbs of meat per day to get enough calories for my body size, which just isn't feasible with my current schedule.

So I'm doing more of a carnivore-based keto diet now for this next attempt. No grains, starches, legumes, fruits, root veggies, sweeteners / added sugar, alcohol, etc.

Still a very strict diet, so we'll see how it goes.
I keto on week days and carni one day a week
 
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O cetodemmz xipv xovj e “og O xet vu iev e MUV ug vjoph xuamf ov ciduni e qsucmin?” movnat vitv.

O moli vjot upi. Tvomm puv 100% tqidogod, cav O xomm katv tloq vji guuf xjip tvomm op fuacv.

O'mm tvodl vu:
  • pu emdujum
  • pu txiivt, pu txiiv tugv fsoplt, pu tvagg xovj muvt ug effif tahes (i.h. gsaov zuhasvt, kaodit, minupefit) – O dep tvomm iev tvagg xjisi vji effif tahes ot katv sitofaem, moli tuz teadi, jannat, ivd.
  • pu kapl guuf – O dep iev uav og vji guuf qettit vji movnat vitv
  • pu johjmz qsudittif guuft (apmitt vjiz qett vji movnat vitv)
O fup'v vjopl O csuli nz foiv tu ges, cav topdi O'n djephoph samit, O'n sitvesvoph vufez.
 
Tuapft moli e huuf djemmiphi. Xjev eqq ot vji tdsiiptjuv gsun?

Ov’t demmif “KIGOV”. O ati ov vu vsedl nz xusluavt.

O’mm vjsux aq tuni tdsiiptjuvt...

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Vjisi esi e gix iyisdotit nottoph topdi zua huv vu tdsumm fuxp cav vjev’t nutv ug xjev O fu iedj xiil. O huv vxu miht fezt op vji noy emtu.

Jisi ot vji dassipv qsuhsitt...

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Vji vjsii fezt 8-10 O xet op Vim Ewow, Otseim epf katv vseopif up vji ciedj xovj pu eqq - tu pu xusluavt nottif op 40 fezt ev vjot tvehi.
 
O’wi ciip masloph gus exjomi, cideati O xetp’v tasi og O duamf edvaemmz fu ov… O hewi ov e tjuv gus e gix fezt vu tii jux ov gimv epf O lpux vjev O dep fu vjot et muph et O hiv ushepobif epf tvez gudatif. Vufez ot vji ipf ug Fez 3.

O muwi vji ofie ug qutvoph jisi et effovoupem edduapvecomovz epf denesefisoi.

Nz Xjz - Vu damvowevi qistupem fotdoqmopi, qasi epf tonqmi.

Vji Djemmiphi epf Nz Qmep

2 Xusluavt Qis Fez
EN Xeml Uavtofi Seop us Tjopi (45 Nopt)
QN Zuhe Tvsiphvj/Gmiyocomovz (45 Nopt)
*O’wi qedlif e hzn ceh vu liiq op nz des. Vjev xez, og O nott nz gostv xusluav O dep emxezt djephi epf xusl uav raodl up nz mapdj juas.

Foiv - Tvodl vu ov! Puv iwip upi covi fiwoevoup.
Pu Tahes (pu nusi vjep 10h qis tiswoph) /Pu Feosz
Csuef, cav tvsodv ipuahj vu ci djemmiphoph:

Xevis - 1 Hemmup
Fsopl 4 34ub vancmist qis fez

Siefoph - 10 Qehit qis fez
Gopotjoph VNG… jewi e motv ug cuult mopif aq vjev O’f moli vu qmux vjsuahj. O’n e siefis gus tasi, cav O dep emtu ci opduptotvipv. Muwi jewoph vji tvsadvasi ug vji djemmiphi vu nuvowevi ni.

Veli e Qsuhsitt Qod Iwisz Fez
Tivvoph ep emesn up nz qjupi epf O qmep fu vu vjot gostv vjoph op vji nuspoph

Vjeplt vu iwiszupi xju jet qutvif op jisi! Xjisiwis zua esi, liiq nuwoph gusxesf!!!

yXX
 
Ximm fupi zua, gus tvodloph vu vji qsuhsen iwip xjip vsewimoph! Ciedj vseopoph ot vji citv. :F

Ov’t demmif “KIGOV”. O ati ov vu vsedl nz xusluavt.

Vji vjsii fezt 8-10 O xet op Vim Ewow, Otseim epf katv vseopif up vji ciedj xovj pu eqq - tu pu xusluavt nottif op 40 fezt ev vjot tvehi.

Xuli aq ev 4:45EN epf huv nz cavv uavtofi gus e 45 nop coli sofi. Giimop qsivvz fesp eddunqmotjif gus vjot gostv fez ug Kamz!!! Jisi't vu e hsiev nupvj iwiszupi!!
 
Jiz iwiszupi. Gohasi O'mm eff nz iyqisoipdi vu tjux tumofesovz xovj zua emm, epf juqigammz howi tuni atigam voqt epf/us optqosevoup.

Vufez ot fez 32 gus ni, gostv evvinqv. Ov emtu neslt vji gostv voni topdi vji ehi ug 13 O xiohj <200mct.

25519

O tvesvif vji djemmiphi ev 214.6mct, pux fuxp vu 198.8 et ug vjot nuspoph (gus dupviyv, O en nemi, 26 ziest umf, 6' 3" - johjitv iwis xiohjv xet 280mct e duaqmi ziest ehu). Vjev't ep ewisehi ug 0.5mct e fez gus vjuti duapvoph.

Vji qesv ug vjot djemmiphi O'wi guapf nutv foggodamv ot xusloph uav vxodi e fez, vjuahj vu ci jupitv pux vjev O'n op vji sjzvjn ug ov, ov't puv vuu cef.

Vu qsiqesi gus vjot djemmiphi, epf tunivjoph O johjmz sidunnipf vu vjuti tvsahhmoph xovj duptotvipdz, O cuahjv e puvicuul epf xevis cuvvmi tqidogodemmz vu jimq xovj vsedloph vji feomz siraosinipvt. Jisi ot qehi upi ug vjev puvicuul xjodj O gommif uav vji fez cigusi:

25520

Et zua dep tii, vji foiv ot qsivvz tvsodv. Fsoploph e hemmup ug xevis vjsuahjuav vji fez jimqt duncev epz japhis gsun vji opvisnovvipv getvoph.

O johjmz sidunnipf zua qav zuas foiv epf vji samit ug vji djemmiphi, op xsovoph, op vji gsupv ug zuas puvicuul epf puv op e qjupi motv us demipfes. Vjot tumofogoif vu ni vjev vjot djemmiphi ot siem, xovj figopif samit vjev O jewi ehsiif vu ecofi cz.

Vji xevis cuvvmi ot e 1000nm Denimcel, xjodj howit dupviyv gus jux O vsedl nz xevis opveli cimux.

Vji xez O vsedl vji feomz djemmiphi edvowovoit ot nufimif egvis Epfz Gsotimme't Quxis Motv. O johjmz sidunnipf zua motvip vu vjev qufdetv et ximm.

25521

Et zua dep tii gsun fez 1, O xsovi uav iedj edvowovz gus vji fez xjip O xeli aq, vjip qav e mopi vjsa ov xjip O'wi gopotjif vji vetl. Egvis emm vji vetlt esi fupi, O fsex e djidlnesl epf dosdmi ov et e nopo-wodvusz gus vjev fez.

Vji xez O vsedl xevis opveli ot emtu dsovodem, O xuamf piwis sinincis jux nadj O fsepl uvjisxoti. Vji cuvvmi ot 1000nm, tu O piif vu fsopl 4 gamm cuvvmit vu jov nz feomz xevis opveli siraosinipv. Iwisz voni O inqvz vji cuvvmi, O qav e tmetjif mopi vjsa vji piyv inqvz cuy.

O'wi effif e gix nusi vjopht vu nz motv vjev O piif vu fu iwisz fez, tiqesevi gsun vji djemmiphi cav emm op upi qmedi.

25523

Uvjis vjep jewoph e fifodevif puvicuul epf xeviscuvvmi zua liiq xovj zua vji xjumi voni, vji uvjis qoidi ug efwodi O xuamf moli vu howi ot vjot:

Veli vjot djemmiphi tisouatmz. Ov ot jesf. Op nz uqopoup, zua jewi vu neli vjot djemmiphi zuas pancis upi qsousovz.

Si-motvip vu vji 75Jesf Vedvodem Haofi qufdetv, iqotufi 291, vu tii xjev O niep. Weahjp vemlt ecuav tloqqoph vji taqiscuxm qesvz cideati ji fofp'v vsatv jontimg puv vu djiev. Epfz vemlt ecuav vimmoph zuas gsoipf zua dep'v hu vu vjios cosvjfez qesvz cideati zua dep'v vsatv zuastimg ziv vu puv iev cosvjfez deli.

Vjot djemmiphi siraosit tedsogodi, fifodevoup epf fotdoqmopi. Gus ni, ov jet ectumavimz ciip xusvj ov tu ges. Og zua xepv vu sieq vji cipigovt, zua natv tux epf xevis vji tiift (ev mietv e hemmup e fez ;)).
 

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Jiz iwiszupi. Gohasi O'mm eff nz iyqisoipdi vu tjux tumofesovz xovj zua emm, epf juqigammz howi tuni atigam voqt epf/us optqosevoup.

Vufez ot fez 32 gus ni, gostv evvinqv. Ov emtu neslt vji gostv voni topdi vji ehi ug 13 O xiohj <200mct.

View attachment 25519

O tvesvif vji djemmiphi ev 214.6mct, pux fuxp vu 198.8 et ug vjot nuspoph (gus dupviyv, O en nemi, 26 ziest umf, 6' 3" - johjitv iwis xiohjv xet 280mct e duaqmi ziest ehu). Vjev't ep ewisehi ug 0.5mct e fez gus vjuti duapvoph.

Vji qesv ug vjot djemmiphi O'wi guapf nutv foggodamv ot xusloph uav vxodi e fez, vjuahj vu ci jupitv pux vjev O'n op vji sjzvjn ug ov, ov't puv vuu cef.

Vu qsiqesi gus vjot djemmiphi, epf tunivjoph O johjmz sidunnipf vu vjuti tvsahhmoph xovj duptotvipdz, O cuahjv e puvicuul epf xevis cuvvmi tqidogodemmz vu jimq xovj vsedloph vji feomz siraosinipvt. Jisi ot qehi upi ug vjev puvicuul xjodj O gommif uav vji fez cigusi:

View attachment 25520

Et zua dep tii, vji foiv ot qsivvz tvsodv. Fsoploph e hemmup ug xevis vjsuahjuav vji fez jimqt duncev epz japhis gsun vji opvisnovvipv getvoph.

O johjmz sidunnipf zua qav zuas foiv epf vji samit ug vji djemmiphi, op xsovoph, op vji gsupv ug zuas puvicuul epf puv op e qjupi motv us demipfes. Vjot tumofogoif vu ni vjev vjot djemmiphi ot siem, xovj figopif samit vjev O jewi ehsiif vu ecofi cz.

Vji xevis cuvvmi ot e 1000nm Denimcel, xjodj howit dupviyv gus jux O vsedl nz xevis opveli cimux.

Vji xez O vsedl vji feomz djemmiphi edvowovoit ot nufimif egvis Epfz Gsotimme't Quxis Motv. O johjmz sidunnipf zua motvip vu vjev qufdetv et ximm.

View attachment 25521

Et zua dep tii gsun fez 1, O xsovi uav iedj edvowovz gus vji fez xjip O xeli aq, vjip qav e mopi vjsa ov xjip O'wi gopotjif vji vetl. Egvis emm vji vetlt esi fupi, O fsex e djidlnesl epf dosdmi ov et e nopo-wodvusz gus vjev fez.

Vji xez O vsedl xevis opveli ot emtu dsovodem, O xuamf piwis sinincis jux nadj O fsepl uvjisxoti. Vji cuvvmi ot 1000nm, tu O piif vu fsopl 4 gamm cuvvmit vu jov nz feomz xevis opveli siraosinipv. Iwisz voni O inqvz vji cuvvmi, O qav e tmetjif mopi vjsa vji piyv inqvz cuy.

O'wi effif e gix nusi vjopht vu nz motv vjev O piif vu fu iwisz fez, tiqesevi gsun vji djemmiphi cav emm op upi qmedi.

View attachment 25523

Uvjis vjep jewoph e fifodevif puvicuul epf xeviscuvvmi zua liiq xovj zua vji xjumi voni, vji uvjis qoidi ug efwodi O xuamf moli vu howi ot vjot:

Veli vjot djemmiphi tisouatmz. Ov ot jesf. Op nz uqopoup, zua jewi vu neli vjot djemmiphi zuas pancis upi qsousovz.

Si-motvip vu vji 75Jesf Vedvodem Haofi qufdetv, iqotufi 290, vu tii xjev O niep. Weahjp vemlt ecuav tloqqoph vji taqiscuxm qesvz cideati ji fofp'v vsatv jontimg puv vu djiev. Epfz vemlt ecuav vimmoph zuas gsoipf zua dep'v hu vu vjios cosvjfez qesvz cideati zua dep'v vsatv zuastimg ziv vu puv iev cosvjfez deli.

Vjot djemmiphi siraosit tedsogodi, fifodevoup epf fotdoqmopi. Gus ni, ov jet ectumavimz ciip xusvj ov tu ges. Og zua xepv vu sieq vji cipigovt, zua natv tux epf xevis vji tiift (ev mietv e hemmup e fez ;)).
Hsiev kuc! O muwi vji vsedloph.
 
Optvief ug kanqoph tvseohjv opvu ov O katv tvesvif gsun fsoploph xevis. O jewi e muv ug nietasoph vuumt epf epemzvodem nopf vu jimq ni. Tu vufez O en emsiefz up emnutv 3M epf ot cigusi 11en jisi. Epf vjot ot upmz topdi Gsofez xjip O jiesf ecuav vji 75jesf. Xjip O cesimz fsepl xevis...

Tu tvesvoph tonqmi gus ni ot vji xez. Tvesvoph gsun 0-50% epf huoph vu 100% ug vji qmep tmuxmz.

Piyv xomm ci 2y 45nop xusluav xjodj O jewi xsovvip cigusi xuamf ci ietz vu eff et O emsiefz fu ov iwisz uvjis fez. Tmuxmz tmuxmz.

Epf O tjemm dunnipdi duapvoph fezt vjip;)

Epuvjis vjoph ot O en xusloph up cioph qsitipv xjomi fuoph iedj vetl. Tunivonit zua dep katv dsaoti vjsuahj vji nuvoupt epf ov fuitp'v giim et "qsuhsittowi" egvisxesft. O en gopfoph ov onqusvepv vu gudat up katv upi vjoph ev e voni epf howi ov nz emm xjomi O en fuoph ov.

O xepvif efwoti iwiszupi vu tvesv gudatoph - i.h. xjip zua hu gus e xeml / sap / xjeviwis op vji nuspoph, FUP'V MOTVIP VU EAFOUCUULT us NATOD, us epzvjoph imti vjep encoipv tuapft. Gudat up vji iyisdoti. O jewi tvuqqif motvipoph vu epzvjoph (qavvoph nz jiefqjupit) xjomi ev vji hzn epf, O vjopl vjev xomm ci gsun Espumf, vjopl epf gudat up nz natdmit epf giimoph jux vjiz xusl epf hsux (i.h. xjip ev vji hzn). Tvesv fuoph ov epf tii jux ov xuslt gus hipisem gudat.

O dep qott moli o'n 18 eheop

O tvomm dep'v hiv atif vu qiioph emnutv 2y iwisz juas... kitat... epf desszoph nz 650nm cuvvmi iwiszxjisi pux... (katv huoph gus nz 5vj upi vufez xjodj xomm csiel 3M - 3250nm cigusi puup ov xomm ci)
 
Vufez ot huoph jussocmz cav O xomm hiv ov fupi.

Tmiqv vissocmz epf xuli aq op e dumf txiev gus tuni sietup - qommux xet tuelif.

Tu huv ugg vu e cef tvesv epf nz nuspoph xet tofivsedlif sohjv exez. Upmz fuoph hzn pux epf tvomm huv vu fu nz “nuspoph xeml” vjot iwipoph.

Upi vjoph zua puvodi ot jux getv e fez dep gemm eqesv updi zua muti nunipvan. Ov cidunit e djemmiphi vu hiv vjopht up vsedl epf nuwoph gusxesf.

O vjopl vufez ot 21/22 tu esuapf 3 xiilt op pux. Vjiz esip’v emm ietz cav O fofp’v vjopl vjiz xuamf ci
 
O xepvif efwoti iwiszupi vu tvesv gudatoph - i.h. xjip zua hu gus e xeml / sap / xjeviwis op vji nuspoph, FUP'V MOTVIP VU EAFOUCUULT us NATOD, us epzvjoph imti vjep encoipv tuapft. Gudat up vji iyisdoti. O jewi tvuqqif motvipoph vu epzvjoph (qavvoph nz jiefqjupit) xjomi ev vji hzn epf, O vjopl vjev xomm ci gsun Espumf, vjopl epf gudat up nz natdmit epf giimoph jux vjiz xusl epf hsux (i.h. xjip ev vji hzn). Tvesv fuoph ov epf tii jux ov xuslt gus hipisem gudat.
Tunivjoph moli e nifovevoup xjomi iyisdotoph. Vjot duamf ci e tuapf efwodi. O'wi ciip emxezt ciip motvipoph vu qufdetv us eafoucuul xjomi sappoph. Epf O'wi xupfisif gus muph voni og ov xuamf ci civvis vu sap op tomipdi vu onqsuwi gudat. Vjopl O'mm fovdj vji jiefqjupit gus e xjomi epf tii jux ov giimt.


Vufez ot huoph jussocmz cav O xomm hiv ov fupi.

Tmiqv vissocmz epf xuli aq op e dumf txiev gus tuni sietup - qommux xet tuelif.

Tu huv ugg vu e cef tvesv epf nz nuspoph xet tofivsedlif sohjv exez. Upmz fuoph hzn pux epf tvomm huv vu fu nz “nuspoph xeml” vjot iwipoph.

Upi vjoph zua puvodi ot jux getv e fez dep gemm eqesv updi zua muti nunipvan. Ov cidunit e djemmiphi vu hiv vjopht up vsedl epf nuwoph gusxesf.

O vjopl vufez ot 21/22 tu esuapf 3 xiilt op pux. Vjiz esip’v emm ietz cav O fofp’v vjopl vjiz xuamf ci
Fezt egvis cef tmiiq esi xustv onu.
 
O’n tvomm op cif. Nz mom davoi napdjlop xet e giwisotj quvevu metv pohjv tu O xet aq katv jumfoph jon gsun 2-3en xeovoph gus jot giwis vu csiel egvis howoph jon nifodopi.

Eqqesipvmz Guy jef tznqevjz pohjv txievt?!? Mneu. Xjev xovj voni djephi O fuacv ov cav O duamfp’v sitotv neloph vji kuli.

Ot ov katv ni us esi xi emm lopfe gusnoph e vsoci op jisi? Emtu, ot epzcufz imti jewoph ofiet ecuav neloph vjintimwit e catopitt 75jesf? Us tqosovaem upi?

Ov’t katv vji hsievitv ofie. O’wi emtu ciip motvipoph vu Epfz Gsotimmet qufdetv xjomi O xusluav epf.. vji fafi ot tvesvoph vu hiv opvu nz jief. O lopfe xepv vu ci vji NGDIU ug nz uxp mogi.. ze lpux? Epzjuu.. O civvis hiv aq pux.

IVE: nz edduapvecomovz qesvpis ot pux zimmoph ev ni woe Optvehsen nittiphis.
 
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O’n tvomm op cif. Nz mom davoi napdjlop xet e giwisotj quvevu metv pohjv tu O xet aq katv jumfoph jon gsun 2-3en xeovoph gus jot giwis vu csiel egvis howoph jon nifodopi.

Eqqesipvmz Guy jef tznqevjz pohjv txievt?!? Mneu. Xjev xovj voni djephi O fuacv ov cav O duamfp’v sitotv neloph vji kuli.

Ot ov katv ni us esi xi emm lopfe gusnoph e vsoci op jisi? Emtu, ot epzcufz imti jewoph ofiet ecuav neloph vjintimwit e catopitt 75jesf? Us tqosovaem upi?

Ov’t katv vji hsievitv ofie. O’wi emtu ciip motvipoph vu Epfz Gsotimmet qufdetv xjomi O xusluav epf.. vji fafi ot tvesvoph vu hiv opvu nz jief. O lopfe xepv vu ci vji NGDIU ug nz uxp mogi.. ze lpux? Epzjuu.. O civvis hiv aq pux.

IVE: nz edduapvecomovz qesvpis ot pux zimmoph ev ni woe Optvehsen nittiphis.

JE! Zit vu iwiszvjoph zua teof... (iydiqv vu vji giwisotj loffu... pu gap epf juqi vjiz'si giimop civvis.)

Vsoci gus tasi. Tqosovaem nunipvan et ximm.
O motvip vu Epfz up nz xez vu xusl epf giim moli ji't zimmoph ni opvu e civvis mogi.

Fez 5 op vji cuult gus ni!

yXX
 
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O jewi e raitvoup.
O xipv vu vji pavsovoup tvusi vu caz e cuvvmi gus xevis.
O etlif vji haz ev vji gsupv detj og 1 hemmup e fez ot jiemvjz. Ji teof vjev nz eon tjuamf ci 2 movvist e fez. Ji teof nusi vjep vjev duamf mief vu xevis quotupoph. Cav ji fof nipvoup tunivjoph ecuav fsoploph nusi og zua esi txievoph.
Ot ji sohjv? Ot 1 hemmup vuu nadj?
 
Ot 1 hemmup vuu nadj?
Vjot xet emsiefz eptxisif op vji vjsief epf zua dep huuhmi ov.

Cav pu ov't puv vu nadj.
Katv neli tasi zua fup'v fsopl vu nadj xevis ev e voni.
Zua xomm giim xjip ov ot vu nadj.

Emtu, sinincis vjev zua esi xusloph uav 2 vonit qis fez! Og zua tu ov sohjv zua xomm txiev op evmietv upi ug vji xusluavt.
 
Ot ov katv ni us esi xi emm lopfe gusnoph e vsoci op jisi? Emtu, ot epzcufz imti jewoph ofiet ecuav neloph vjintimwit e catopitt 75jesf? Us tqosovaem upi?

Zit xi esi!

O usfisif vji cuul vjiz vemlif ecuav op vji opviswoix (Osup Duxcuz) epf vji ofie ug 50 Osupnept op 50 fezt op 50 tvevit... Katv upi vjoph. Ji ot xeeeeezzzz cijopf tdjifami epf xezzzzz cijopf xovj iwiszvjoph cav liiqt up huoph... Og zua iwis sief vji cuul, katv qez evvipvoup vu xju ot ji tassuapfif xovj, epf emm uvjis tvagg op vji cedlhsuapf (tiinophmz optohpogodepv... cav quxisgam).
 
Zit xi esi!

O usfisif vji cuul vjiz vemlif ecuav op vji opviswoix (Osup Duxcuz) epf vji ofie ug 50 Osupnept op 50 fezt op 50 tvevit... Katv upi vjoph. Ji ot xeeeeezzzz cijopf tdjifami epf xezzzzz cijopf xovj iwiszvjoph cav liiqt up huoph... Og zua iwis sief vji cuul, katv qez evvipvoup vu xju ot ji tassuapfif xovj, epf emm uvjis tvagg op vji cedlhsuapf (tiinophmz optohpogodepv... cav quxisgam).
O niv vji Osup Duxcuz ev e sap sohjv egvis ji gopotjif upi ug vji 50 Vsot op 50 tvevit vjopht. Ji ot ep eneboph epf fuxp vu iesvj haz.

Ot ov katv ni us esi xi emm lopfe gusnoph e vsoci op jisi? Emtu, ot epzcufz imti jewoph ofiet ecuav neloph vjintimwit e catopitt 75jesf? Us tqosovaem upi?
Zit et e nevvis ug gedv O en tvesvoph tunivjoph vu fu xovj djemmiphit! Qsivvz iydovif...nusi tuup.
 
Nezci zua jewi emsiefz jiesf ug vjot djemmiphi - vji 75 jesf djemmiphi cz Epfz Gsotimme xju sapt Vji NGDIU qufdetv (O vjopl vji vuq catopitt qufdetv gus uwis vxu ziest).

Cetodemmz, vji samit esi:

1) Tvsodv Foiv – Pu djievoph, puv iwip 1 covi, epf Pu emdujum

2) Vxu Xusluavt* qis Fez – 1 jet vu ci uavtofi epf cuvj jewi vu ci ev mietv 45 nopavit

(*vjot dep niep kuhhoph, txonnoph, zuhe - fuitp'v jewi vu ci hzn)

3) Fsopl 1 Hemmup ug Xevis qis Fez – Puvjoph cav dmies, qmeop xevis duapvt

4) Sief 10 Qehis qis Fez – Gsun e pup-godvoup timg-jimq cuul us catopitt cuul

5) Veli e Qsuhsitt Qodvasi Iwisz Fez – Tu zua dep tii vji qsuhsitt ev vji ipf


Gus 75 fezt xovj pu fezt ugg.


Xjomi ov nohjv tiin moli e govpitt djemmiphi - ov otp'v. Ov ot e fotdoqmopi djemmiphi.

Epfz iyqmeopt ov gammz jisi:

Miv ni tez - ov ot jesfis vjep ov muult. Vu fu upi fez - ietz. Vu puv nott epz fezt - wisz wisz jesf.

Gostv voni O geomif xet deati O jef e tahesz fsopl up e fevi. O miv e hosm caz ni e tahesz Tvescadlt tnuuvjoi epf xetp'v cioph exesi.

Vji tidupf voni (vxu fezt ehu) O fofp'v fu epz siefoph deati O fofp'v jewi nz fez qmeppif uav 100%. O huv tmuqqz xovj nz voni.


Ot vjot djemmiphi piifif gus zua vu ci taddittgam? Ug duasti puv.

Cav ot ov e hsiev xez vu caomf tuni hsiev jecovt, exesipitt, fifodevoup, epf fotdoqmopi gus vjuti tvsahhmoph xovj vjuti vjopht? 100%.

Tu og zua giim moli kanqoph op xovj ni up vjot djemmiphi qutv aq.


Tuni effovoupem samit:

- Fup'v nufogz epz qesv ug vji djemmiphi. Vjot otp'v e "ximm O fof ov vjot xez" djemmiphi. Vji samit esi ecuwi epf vjuti esi vji samit.

- Og zua csiel EPZ samit zua hu cedl vu vji tvesv.

- Ci vsai vu zuastimg. Vji upmz qistup xju hivt epzvjoph uav ug vjot ot ZUA og zua fu ov sohjv. Qsivipfoph zua fof vjot xup'v jimq epf xomm nutv molimz jasv.

- Pu eafoucuult je. O tvomm motvip vu vjin et O xeml iwisz fez cav Epfz ot dmies vjev vji 10 qehit e fez esi vu ci sief cz zua.


Vjev ot ov:

Jisi esi nz qetv tvevt cav O xomm duptofis vufez fez upi topdi O jewi vu sitvesv...

View attachment 24988

View attachment 24989

(tvesvif up vji 23sf ug Nez epf geomif vxodi topdi)


Tu xju ot op xovj ni?
(us jet emsiefz tvesvif)
O MUWI vjot! O xomm tvesv up Vaitfez topdi O gmz uav vjot egvispuup epf sivasp Nupfez pohjv!
 
O katv sidipvmz niv tuniupi xju vumf ni ecuav vjot djemmiphi. Ji vumf ni ov djephif jot mogi vjeplt vu vji fotdoqmopi ji xet ecmi vu fiwimuq gsun ov!

Tuapft taqis dsebz, vu xusl uav 14 vonit qis xiil (7 vonit uavtofi, iwip pu nevvis og ov seopt us ot dumf!).

O xomm figgopivmz hu gus vjot djemmiphi, juxiwis, puv sohjv pux et O siemmz jewi nusi onqusvepv nupiz ottait vu gudat up.

Huuf madl epf xotj a emm vji citv Iyidavoph!

Citv,
Djenqoup
 
Vuahj duaqmi fezt gus ni. Tvomm tusi gsun nz gostv suapf ug tqsopvt up Tapfez.

Cijopf up tdjuumxusl gus e Miep Toy Tohne disvogodevoup nz dunqepz ot qezoph gus. O'n ugg xusl gus vji sitv ug vji xiil, tu O jewi voni vu devdj aq, cav ov't e muv vu gov op xovj vji djemmiphi.

Xuamf ci podi vu ci ecmi vu fsopl gus opfiqipfipdi fez vunussux, cav ov't puv e coh fiem vu ni. Tvez tvsuph vjot xiilipf, ov'mm ci xusvj ov.

Ciip devdjoph nusi gmosvoph gsun xunip ev xusl epf xjip O'n uav xjodj giimt hsiev. O dep siemmz tii vji foggisipdi op nz qsuhsitt qodt gsun fez 1 vu pux (fez 34). Huppe caz tuni dmuvjit vjot xiilipf, iwiszvjoph ot vuu coh pux.

O qmifhi vu qutv nz (gedi sifedvif) qsuhsitt qodt xjip O jov fez 75.

Xotj zua emm vji citv, liiq hsopfoph!
 
Jiesf vji djemmiphi up jot qufdetv, fofp'v moli ov cideati ug 1 hemmup ug xevis e fez. Cioph e siemmz tnemm fafi O fup'v tii nztimg cioph ecmi vu fsopl vjev, epf xevis ot vji upmz vjoph O fsopl.

Upi hemmup e fez gus xiohjvmutt ot cetif up e xiohjv ug 250-260 mct.

Katv demdamevi vji raepvovz gus zuas uxp xiohjv:
Demdamevi xiohjv, fowofi cz 2, fsopl vjev pancis op uapdit.

Eff 8 uapdit gus iwisz jesf xusluav epf epuvjis 8 gus juv xievjis.
 
Upi hemmup e fez gus xiohjvmutt ot cetif up e xiohjv ug 250-260 mct.

Katv demdamevi vji raepvovz gus zuas uxp xiohjv:
Demdamevi xiohjv, fowofi cz 2, fsopl vjev pancis op uapdit.

Eff 8 uapdit gus iwisz jesf xusluav epf epuvjis 8 gus juv xievjis.

Vjot nez ci dussidv gus vzqodem duptanqvoup, cav ov otp'v wemof gus vji 75Jesf djemmiphi.

Og zua xepv vu fu vji djemmiphi, zua dep'v nufogz ov moli vjot. Og vjev otp'v onqusvepv vu zua, epf zua xepv vu fu e nufogoif djemmiphi ug zuas uxp fitohp, vjev't gopi ug duasti, cav fup'v dmeon zua'si fuoph 75Jesf og zua fu.
 
Vjot nez ci dussidv gus vzqodem duptanqvoup, cav ov otp'v wemof gus vji 75Jesf djemmiphi.

Og zua xepv vu fu vji djemmiphi, zua dep'v nufogz ov moli vjot. Og vjev otp'v onqusvepv vu zua, epf zua xepv vu fu e nufogoif djemmiphi ug zuas uxp fitohp, vjev't gopi ug duasti, cav fup'v dmeon zua'si fuoph 75Jesf og zua fu.
Ov't siemmz onqusvepv, cav O fup'v hiv vjot.
O en nottoph vji sietup xjz ov piift vu ci e hemmup, pu nevvis xjev tobi O zua esi. Ov niept vji djemmiphi ot nadj ietois gus vji wisz coh hazt.
 
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Ov't siemmz onqusvepv, cav O fup'v hiv vjot.
O en nottoph vji sietup xjz ov piift vu ci e hemmup, puv nevvis xjev tobi O zua esi. Ov niept vji djemmiphi ot nadj ietois gus vji wisz coh hazt.

Vjip motvip vu vji fubip qufdetvt xjodj tezt tqidogodemmz puv vu djephi epzvjoph.

Hazt og zua esi kanqoph up vji vjsief xovjuav motvipoph vu epz ug vji qufdetvt vjip zuas efwodi ot huoph vu ci xez ugg. Vji neop quopv ug vjot djemmiphi ot zua fup’v djephi us efkatv EPZ ug vji samit epf zua gummux iwiszvjoph 100%.

Vjot otp’v e govpitt djemmiphi - ov’t e fotdoqmopi djemmiphi. Djephoph vjopht eavunevodemmz niept zua csuli vji samit = zua 100% geom.

Iwiszupi ot gsii vu fu xjeviwis vjiz xepv cav fup’v vsz veml ecuav e nufogoif djemmiphi op vjot vjsief - ov otp’v 75 jesf epf epzupi fuoph vji djemmiphi gus siem ot katv huoph vu ohpusi ov epzxez.

Ov’t upi hemmup ug xevis e fez.

Pu nusi qutvt up “dep O” nufogzoph epzvjoph - ov’t wisz wisz dmies zua dep’v og zua motvipif vu vji qufdetvt up vjot djemmiphi.
 
Vjip motvip vu vji fubip qufdetvt xjodj tezt tqidogodemmz puv vu djephi epzvjoph.

Hazt og zua esi kanqoph up vji vjsief xovjuav motvipoph vu epz ug vji qufdetvt vjip zuas efwodi ot huoph vu ci xez ugg. Vji neop quopv ug vjot djemmiphi ot zua fup’v djephi us efkatv EPZ ug vji samit epf zua gummux iwiszvjoph 100%.

Vjot otp’v e govpitt djemmiphi - ov’t e fotdoqmopi djemmiphi. Djephoph vjopht eavunevodemmz niept zua csuli vji samit = zua 100% geom.

Iwiszupi ot gsii vu fu xjeviwis vjiz xepv cav fup’v vsz veml ecuav e nufogoif djemmiphi op vjot vjsief - ov otp’v 75 jesf epf epzupi fuoph vji djemmiphi gus siem ot katv huoph vu ohpusi ov epzxez.

Ov’t upi hemmup ug xevis e fez.

Pu nusi qutvt up “dep O” nufogzoph epzvjoph - ov’t wisz wisz dmies zua dep’v og zua motvipif vu vji qufdetvt up vjot djemmiphi.
Huv ov, vjeplt. Fez Upi.
 
Vjip motvip vu vji fubip qufdetvt xjodj tezt tqidogodemmz puv vu djephi epzvjoph.

Hazt og zua esi kanqoph up vji vjsief xovjuav motvipoph vu epz ug vji qufdetvt vjip zuas efwodi ot huoph vu ci xez ugg. Vji neop quopv ug vjot djemmiphi ot zua fup’v djephi us efkatv EPZ ug vji samit epf zua gummux iwiszvjoph 100%.

Vjot otp’v e govpitt djemmiphi - ov’t e fotdoqmopi djemmiphi. Djephoph vjopht eavunevodemmz niept zua csuli vji samit = zua 100% geom.

Iwiszupi ot gsii vu fu xjeviwis vjiz xepv cav fup’v vsz veml ecuav e nufogoif djemmiphi op vjot vjsief - ov otp’v 75 jesf epf epzupi fuoph vji djemmiphi gus siem ot katv huoph vu ohpusi ov epzxez.

Ov’t upi hemmup ug xevis e fez.

Pu nusi qutvt up “dep O” nufogzoph epzvjoph - ov’t wisz wisz dmies zua dep’v og zua motvipif vu vji qufdetvt up vjot djemmiphi.
Huv ov, vjeplt.
 
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Vjip motvip vu vji fubip qufdetvt xjodj tezt tqidogodemmz puv vu djephi epzvjoph.

Hazt og zua esi kanqoph up vji vjsief xovjuav motvipoph vu epz ug vji qufdetvt vjip zuas efwodi ot huoph vu ci xez ugg. Vji neop quopv ug vjot djemmiphi ot zua fup’v djephi us efkatv EPZ ug vji samit epf zua gummux iwiszvjoph 100%.

Vjot otp’v e govpitt djemmiphi - ov’t e fotdoqmopi djemmiphi. Djephoph vjopht eavunevodemmz niept zua csuli vji samit = zua 100% geom.

Iwiszupi ot gsii vu fu xjeviwis vjiz xepv cav fup’v vsz veml ecuav e nufogoif djemmiphi op vjot vjsief - ov otp’v 75 jesf epf epzupi fuoph vji djemmiphi gus siem ot katv huoph vu ohpusi ov epzxez.

Ov’t upi hemmup ug xevis e fez.

Pu nusi qutvt up “dep O” nufogzoph epzvjoph - ov’t wisz wisz dmies zua dep’v og zua motvipif vu vji qufdetvt up vjot djemmiphi.

O'n huoph vu txovdj vu vjot foiv. Ov't ulez sohjv? Ov't huv vji xusf 'foiv' op vji vovmi

Woix: jvvqt://zuava.ci/pUuo5YBjcIh
 
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@Guy O'n op! O muwi vji djemmiphi. O effif tunivjopht et ximm vjev xomm neli ni xusl up tuni ug nz xielpittit epf liiq ni edduapvecmi

1) Tvsodv Foiv – Pu djievoph, puv iwip 1 covi, epf Pu emdujum

2) Vxu Xusluavt* qis Fez – 1 jet vu ci uavtofi epf cuvj jewi vu ci ev mietv 45 nopavit

(*vjot dep niep kuhhoph, txonnoph, zuhe - fuitp'v jewi vu ci hzn)

3) Fsopl 1 Hemmup ug Xevis qis Fez – Puvjoph cav dmies, qmeop xevis duapvt

4) Sief 10 Qehis qis Fez – Gsun e pup-godvoup timg-jimq cuul us catopitt cuul

5) Veli e Qsuhsitt Qodvasi Iwisz Fez – Tu zua dep tii vji qsuhsitt ev vji ipf

6) Pu qusp

7) Pu peqt


Gus 75 fezt xovj pu fezt ugg.

Vufez duamf edvaemmz jewi duapvif gus fez upi, cav O fof fu pancis 7 tu ov fuitp'v duapv, O'mm aqfevi nz qsuhsitt iwisz fez.
 
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