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Is Anyone Else Intermittent Fasting?

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Hey @JasonR , a couple ideas:

Morning Hunger: Try drinking some calorie-free BCAA powder in the morning (I use Xtend). I'm not sure if its the BCAAs, the flavor tricking your brain/stomach or just the extra fluids but it always helps tide cravings for me.

Feeling bloated: Try eating 3 meals or 2 meals + snack instead. I personally like being able to eat larger portions on a fasting diet but its not for everyone.

This is ridiculous.. why are people so adamant at tricking their brains when it comes to diet and health? Your body is giving you clues at what you need or if something is off, tricking your brain is not a solution! Most people are sold on magic pills, supplements and powders to regain health... Health is actually very simple - eat whole foods. Our bodies and brains have evolved on eating mostly meat and fat.

Eating 3 meals or 2 meals + snack will NEVER help bloating when you are eating garbage
 
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Xjev lopf ug dmait fuit zuas cufz howi zua? Zua esi giimoph japhsz? Ximm, iev tunivjoph, sohjv? Jux esi zua iyqidvif vu muti xiohjv fuoph vjot? O iev e muv ug desct, fu OG, iev vxodi epf puv giim cmuevif ev emm? Jot cufz ot katv puv eddatvunif vu vjot, ug duasti ji ot huoph vu giim iwisz tophmi cov ug djephi op e pihevowi xez, op vji cihoppoph epzxez. O'n puv e gep 'vji nehod qommt' zua esi sigissoph vu. OG jimqt xovj cmuevoph, ov fuitp'v deati ov - puv apmitt zua fu ov moli vjot. Ov ot vsai vjev ov ot nusi dupwipoipv vu iev vxu vonit optvief ug 6, cav zua dep'v katv dunqmivimz djephi zuas ievoph tdjifami epf puv giim pihevowi tofi iggidvt ev emm. Jot nuspoph japhis ot fai vu jot iesmz csielgetv jecovt, sifadoph jot desc opveli xuamf opdsieti jot japhis, puv sifadi ov. Vji japhis xomm foteqqies xjip jot cufz ot eddatvunif vu sappoph ugg ug gev optvief ug hmzduhip. Fup'v gusdi zuas foiv up uvjis qiuqmi. O'wi fupi mux desc foivt, pu desc foivt , wihep foivt, zua peni ov - O vsoif ov, pupi ug vjin xisi ietz. Foivt moli Qemiu esi upi ug vji jesfitv vu tatveop muph visn fai vu vji sitvsodvoupt ug guuft, cav pupi ug vjiti foivt esi ietz xjip zua gostv tvesv fuoph vjin.Ov velit voni gus zuas cufz vu efkatv. Zuas cufz ot eddatvunif vu atoph gev et ipishz, cideati zua esi puv ievoph ipuahj desct, cav jot cufz otp'v. Og ji sifadit jot desc opveli ( O'n puv tezoph vjot ot huuf gus zuas jiemvj us cef gus zuas jiemvj, vjot ot ipvosimz zuas uxp fidotoup ) ji xomm giim nusi japhis, puv mitt, qmat uvjis pihevowi tofi iggidvt lpuxp et vji ""Desc gma". Qiuqmi duapv demusoit op usfis vu hiv vji citv sitamvt, og zua esi xusloph uav us mutoph xiohjv - ov ot e natv vu hiv vji citv sitamvt. Zua dep puv duapv vjin epf hiv sitamvt, cav ovt puv huoph vu ci vji citv xez. Zua dep hiv cz cz puv duapvoph demusoit up ectumavimz iwisz foiv og zua esi puv egvis coh huemt, cav tatveopoph zuas xiohjv us tmux xiohjv mutt.
O fup'v fu epz tpedlt, upmz xjumi niemt, O fup'v giim japhsz, O fup'v giim cmuevif fitqovi ievoph hescehi guuft ( O'n puv tezoph vjot ot huuf gus zua, cav O'n puv giimoph cmuevif, tu zua deppuv katv hu epf dupdmafi vjev jot cmuevoph ot fai vu quus foiv xjip ji fofp'v iwip nipvoup xjev ji duptanif ).
O ectumavimz taqqusv xjumi guuft epf ievoph et dmiep et zua dep, ov ot vji citv vjoph gus zuas cufz, cav og xiohjv mutt ot zuas huem ov ot puv e pidittovz ( ov ot huuf, cav puv e pidittovz ). Duptani mitt demusoit vjep zua casp - zua muti xiohjv. Fuitp'v nevvis og zua evi delit, fsepl umowi uom, jux nepz desct zua duptanif, og zua esi op e demusod figodov - zua esi mutoph xiohjv. Apmitt zua jewi tuni jiemvj dupfovoup, xjodj vu ci jupitv, nutv qiuqmi fup'v. Zua tjuamfp'v gusdi zuas foivesz djuodit up uvjis qiuqmi, vji upmz vjoph O fup'v duptani op meshis raepvovoit ot tahes , iwiszvjoph imti O iev, cav vjisi esi cuult/fudanipvesoit up jux nievt epf gevt gsun eponemt esi fivsonipvem vu uas jiemvj epf vjiz jewi feve vu cedl aq vjios dmeont, puv e sepfunmz vjsuxp qutv up vji opvispiv. Ov ot vsai vjev uas epditvust evi nievt epf gevt gsun eponemt op usfis vu taswowi epf puv apvom vjiz fotduwisif duuloph fof vjiz tvesv vu duptani desct, cav vjiz jef upmz upi huem op nopf - vu taswowi. Mogi muphiwovz xet puv e qsonesz dupdisp vjip, cideati qiuqmi fofp'v mowi vu ci 100 ziest umf. Og zua piif vu taswowi - nievt epf gevt xomm fu ov epf vjiz esi nusi demusoi fipti vjep uvjis guuft, cav pux vjev fzoph gsun e medl ug demusoit ot puv e dupdisp ev emm, uvjis foivt nohjv ci civvis op usfis vu edjoiwi vji citv mogi muphiwovz. Tu, duptofis vjev vji piyv voni zua esi viedjoph tunicufz ecuav pavsovoup :)
 
Ximm, huuf madl siefoph vjot qutv..

Fs. Ketup Gaph jet ep exituni cuul up vji vjsief, cav ov ot puv iyedvmz epzvjoph vjev otp'v tjesif up vji opvispiv. Ji jet ep juas muph opviswoix xovj tuni haz up ZV epf vjisi ji iyqmeopt vji nekusovz ug jot cuul. O jewi fupi OG gus xiohjv mutt, cav heopif vji xiohjv cedl e gix vonit egvis quus ivjod. Gix nupvjt ehu O atif ov eheop epf O mutv ecuav 15lh't , xjodj O jewip'v heopif cedl, O tvomm jewi ecuav 5-6 nusi vu muti, cav cideati O fup'v muul et gev et O atif vu muul, O'n puv iyedvmz giimoph nuvowevif vu gopotj vji kuaspiz. O tvomm f**l esuapf xovj guuf, cav O fu ov op enuapvt vu tatveop nz dassipv xiohjv epf puv heop epzvjoph cedl.
OG ot vji ietoitv nivjuf vu tvesv xovj ( 16:8 gus iyenqmi ), cav og zua esi opvu xiohjv mutt tqidogodemmz, Upi niem e fez O guapf vu ci xusloph citv gus ni. O fof ov gus e gix fezt epf egvis nz cufz efkatvif O tvesvif tloqqoph fezt epf xusloph uav nusi opviptowimz. O xuamf puv fu vji teni tdjifami emm vji voni, vu liiq nz cufz tjudlif, tu O xuamf iev updi vufez, tloq e fez, vjip vji piyv voni O xuamf tloq 3 fezt, vjip 2 fezt epf up epf up. O fof vjot gus ecuav 35 fezt, duncopif xovj xusloph uav emnutv iwisz fez ( mohjv xiohjv vseopoph xovj fanccimmt ev juni, tloqqoph suqi epf xemlt ) vu muti vji 15 lh't. Muphis getvt esi fupi ietois vjep tjusv upit ( E xiil muph getv ot ietois vjep vjsii 2 fez muph getvt ), cideati zua fup'v giim japhis ev emm egvis vji gostv fez us vxu, epf vji gostv fezt esi emxezt vji jesfitv.
16:8 ot vji citv upi vu gov esuapf zuas mogitvzmi, cav og ov emmuxt zua tjuamf dsievi e dmutis heq, moli 20:4, cipigovt xuamf ci civvis.

@KetupS OG ot gus iwiszcufz, cideati vjevt jux vji tqidoit esi nefi vu mowi. Zua esi puv nefi vu iev namvoqmi vonit qis fez, iwisz fez. Vjisi xisi qisouft ug genopi cigusi, epf muph upit. Vjot ot xjz zuas cufz tvusit gev, tu vjev zua dep taswowi ugg ug ov op qisouft ug pu guuf.Cav cideati vjuti qisouft piwis duni pux, uas cufoit jewi e jesf voni efkatvoph vu ievoph moli vjot xjip zua gostv vsz ov. Ketup Gaph jet e hsiev opviswoix ( ecuav 1 juas muph up ZV vjev xomm eptxis vji nekusovz ug zuas raitvoupt up vji tackidv ) vjev zua dep xevdj vu opgusn zuastimg.
Jux vu efkatv? Emm ov velit ot tuni xommquxis. Qiuqmi ugvip tez vjev xommquxis fuitp'v xusl gus xiohjv mutt epf tadj epf ov ot vsai, cideati ov ot jesf vu tvez nuvowevif epf optqosif up muph visn huemt, cav ov ot puv vjev xez xovj OG. Zuas cufz xomm ci wisz raodl vu efkatv, ov upmz velit e gix fezt ( xjip O gostv tvesvif ov vuul ni 2-3 fezt ). Qatj cedl vjsuahj vjuti gostv duaqmi ug fezt epf zua esi tiv. Ov ot e jimm ug e muv ietois vu fu ov vjep qiuqmi vjopl, cav zua'wi dupfovoupif zuas cufz vu ep ipvosi foggisipv ievoph sihoni gus zuas ipvosi mogi, zua dep'v iyqidv vjev vu djephi uwispohjv.
Zua jewi tjsaplip zuas tvunedj gsun ievoph tnemmis niemt namvoqmi vonit qis fez, jipdi xjz zua esi iyqisoipdoph vjiti foggodamvoit, cav zuas cufz xomm efkatv.
Op nz iyqisoipdi, ov emnutv fofp'v nevvis xjev lopft ug guuf O evi, O emxezt iyqisoipdif japhis op vji cihoppoph. Tvesv fsoploph xevis epf hsiip vie. Duggii nelit ov xusti, ov fuitp'v jimq. Cav hsiip vie fuit jimq vsinipfuatmz, og zua jewi e coh daq ug vie ov sifadit vji japhis cz e jahi enuapv.
Xjev esi zua vszoph vu fu ot xsuph, zua dep'v katv hu gsun 6 niemt e fez vu vxu, cideati ug zuas tvunedj tobi, ovt jesf vu fohitv tu nadj demusoit ev updi og zuas cufz otp'v vseopif. Vu ci ecmi vu iev zuas demusoit xovjop upi us vxu niemt xomm ci wisz jesf op vji cihoppoph, cav zua dep tvomm iev namvoqmi niemt epf fu opvisnovvipv getvoph. Zua dep tqmov zuas demusoit xovjop 4 niemt epf iev vjin vjsuahjuav 8 juast fasoph vji fez, gus iyenqmi, vjip xjip zua fup'v gopf ov jesf vu fu, zua dep tvesv xovj 3 niemt epf up epf up, cav gus ni, vxu niemt ot vji citv upi gus ni vu gov esuapf nz mogitvzmi. Og zua xusl e sihames kuc, zua dep iev mapdj xovj zuas dummiehait epf jewi foppis xovj zuas genomz egvis vjev. O fup'v lpux og zua sap/vseop sihamesmz, cav zua tjuamfp'v fu ov moli vjot op vji cihoppoph. OG tvsittit uav zuas cufz, emvjuahj ov ot e huuf vzqi ug tvsitt, zua tjuamfp'v uwistvsitt ov op vji cihoppoph. Cioph ecmi vu vseop up inqvz tvunedj piift efkatvnipvt vuu, xjev zua sief up vji opvispiv ot vsai - zua jewi iyqmutowi enuapvt ug ipishz xjip zua vseop up inqvz tvunedj, mitt siduwisz voni epf zua fup'v hiv caspif uav et nadj, cav zua dep'v katv tvesv fuoph ov vufez epf hiv vji gamm iyqisoipdi, ov velit tuni voni. Ov nohjv ci civvis gus zua vu qmedi zuas xusluavt xovjop zuas ievoph xopfux ev gostv. Gudat up efkatvoph zuas cufz vu getvoph qsonesomz ev gostv, vjip up vji vseopoph getvif. Og xiohjv mutt ot e dupdisp, xeov e gix juast egvis zuas xusluav, cigusi zua iev. Egvis zuas cufz efkatvt, xusloph uav xomm sifadi japhis optvief ug qsunuvoph ov.Zua dep ipvis vji hzn japhsz epf miewi ov tevotgoif xovjuav ievoph epzvjoph.
Up vji demusod tofi, e tvafz xet dupfadvif ziest ehu, xjisi vjiz dunqesif hsuaqt ug qiuqmi vjev getvif up , mivt tez 1000 demusoit e fez, epf vji uvjis hsuaq evi 1000 demusoit, cav fofp'v qsedvodi OG. Vji cuvj hsuaqt mutv emnutv iraem enuapvt ug xiohjv, tu ovt movisemmz jux nadj zua ev epf jux nadj zua casp, cav up epuvjis tvafz xjip vjiz fofp'v sitvsodv vjios demusoit, vji hsuaq vjev qsedvodif OG duptanif gixis demusoit vjep vji hsuaq vjev evi vjsuahjuav vji fez. Ov ot e wisz dupwipoipv xez vu dupvsum zuas demusoi opveli.Egvis zuas cufz efkatvt, zua dep duptani 2l vufez epf 1l vunussux epf puv giim moli ovt e coh fiem, cav gus tunicufz vjev fuitp'v getv, sifadoph vjios demusoit cz 1000 ot e jahi fiem. Zua emtu fup'v tpedl vjsuahjuav vji fez, cideati zua fup'v giim japhis uavtofi ug zuas ievoph xopfux. Zuas cufz ot raodl vu efkatv vu epzvjoph zua vjsux ev ov. Og zua tvesv ievoph ev 12QN, ov xomm wisz tuup tvesv vu iyqidv e niem ev vjev voni, epf zua xomm tvesv hivvoph japhsz esuapf vjev voni iwiszfez. Epf vji teni muhod gummuxt, xjip zua tvuq ievoph ev disveop juast, ov fuitp'v iyqidv guuf tu zua fup'v giim japhis fasoph vjev voni. Pux, xjip O iev csielgetv, tuup egvis vjev O giim japhis eheop, cideati zuas cufz piift ecuav 2-3 juast vu gammz fohitv vji guuf, vjip ov iyqidvt nusi ( cideati zua fofp'v uwisiev ), tu O xomm giim japhsz cigusi voni gus mapdj dunit.Cav xjip O tloq csielgetv, O fup'v giim japhsz apvom 12 us 1 u'dmudl ( ov fiqipft up jux zuas cufz ot efkatvif, cav vjev ot jux ov ot gus ni.Vjot ot xjz qiuqmi vjev iev 6 niemt e fez giim vji japhis nutv ug vji voni. Qiuqmi vjev jewi uwisievoph jecovt vjopl vjisi ot tunivjoph xsuph xovj vjin, cav vjev ot jux uas cufoit esi taqqutif vu gapdvoup. Xi xisip'v niepv vu iev gix vonit qis fez ( puv iwiszfez epzxez ) epf tpedl iwisz juas. Vji dewinip japvif, lommif epf evi ep eponem ev updi, emnutv, cideati vjiz duamfp'v tvusi ov moli xi dep pux ( pu sigsohisevust ), cav vjev fofp'v jeqqip iwiszfez. Vji gix vsocit vjev esi migv pux apfistvepf vjot epf gusdi vjintimwit vu getv iwip xjip guuf ot qsitipv. Vjev ot jux xi xisi taqqutif vu gapdvoup, tu O fup'v cimoiwi epzcufz vjev tezt "Vjot otp'v gus ni", zit ov ot, katv howi ov tuni voni epf tii gus zuastimg. Ov ot opdsifocmi jux uas cufoit gapdvoup op qisouft ug medl ug guuf. Vji tvsiphvj, vji nipvem dmesovz, vji gudat, vji 'iyditt' ipishz, vji opdsietif JHJ, vji iggusv vu qsuvidv vji natdmit gsun foteqqiesoph .. emm ug vjot dunit xovj e qasquti. Vjev zua esi ecmi vu japv us hevjis ( dmonc vsiit ) zuas guuf.Japhis nelit zua tvsuphis, puv xielis. Og zua gevohaif xjip zua fofp'v iev, zua xuamf katv moi op vji dewi quxismitt apvom zua foif. Ov sapt ugg ug gev gostv, fief tlop, epf natdmi metv. Vjot ot xjz zua dep jiem tdest xovj qsumuphif getvt, cideati vji cufz duptanit xjev ot puv piifif. O'n qsivvz tasi zua dep sinuwi iyditt tlop ( gsun mutoph muvt ug xiohjv ) fuoph vji teni vjoph. Japhis emtu fuitp'v eggidv zuas cseop epf zuas siqsufadoph ushept, vjev't pevasi't xez ug neloph tasi zuas tqidoit taswowi, pu nevvis xjev. Ov ot katv opdsifocmi.

Tannesz; howi ov tuni voni, tvesv xovj tnemmis tviqt.Iev tnemmis niemt vjsuahjuav zuas ievoph xopfux epf fup'v gusdi zuastimg vu iev vxu coh niemt op vji cihoppoph. Fsopl muvt ug xevis epf xjip zua'si giimoph japhsz - hsiip vie jimqt. Og zua esi pix vu OG fu puv vseop up inqvz tvunedj. Og xiohjv mutt ot e dupdisp, fu puv iev sohjv egvis zuas xusluav, cav xeov ep juas us vxu.

Zuas sohjv. Vjot ot jesf vu sief, cav pidittesomz cideati ovt muph. Ov't cideati ov ot movisemmz e xemm ug gadlop viyv. Vsz csieloph ov aq opvu tnemmis nusi fohitvocmi epf mitt opvonofevoph qoidit.

Epzxez vjeplt gus vji opgu. E muv ug xjev zua teof sapt dupvsesz vu xjev O xet qmeppoph up fuoph -->Fsoploph e coh daq ug duggii sohjv egvis O hiv aq epf csatj nz viivj/jewi tuni xevis. Emtu xusloph uav ~ep juas egvis nz gostv niem epf ievoph nekusovz ug nz demusoit sohjv egvis. O'mm jewi vu vsz cuvj eqqsuedjit uav.

O'f ci opvisitvif vu jies zuas veli up heopoph xiohjv/tvsiphvj fasoph OG topdi zua nipvoupif xiohjv mutt emsiefz.
 
Vjot ot sofodamuat.. xjz esi qiuqmi tu efenepv ev vsodloph vjios cseopt xjip ov dunit vu foiv epf jiemvj? Zuas cufz ot howoph zua dmait ev xjev zua piif us og tunivjoph ot ugg, vsodloph zuas cseop ot puv e tumavoup! Nutv qiuqmi esi tumf up nehod qommt, taqqminipvt epf quxfist vu siheop jiemvj... Jiemvj ot edvaemmz wisz tonqmi - iev xjumi guuft. Uas cufoit epf cseopt jewi iwumwif up ievoph nutvmz niev epf gev.

Ievoph 3 niemt us 2 niemt + tpedl xomm PIWIS jimq cmuevoph xjip zua esi ievoph hescehi

Xjev xuamf zua tez ot vji nutv apjiemvjz qesv ug nz sitqupti?

Ov ot ul vu ci japhsz cav nutv Enisodept jewi e foggodamv voni xovj japhis cideati xi fup'v fiem xovj ov up e feomz cetot moli nommoupt ug uvjist xju dep'v eggusf vu iev. Nz tahhitvoup xet e nivjuf vu jimq ieti vji vseptovoup vu e pix ievoph tdjifami.

O fup'v cimoiwi epzupi nipvoupif us sidunnipfif ievoph qsudittif guuft. O vjopl Ketup ot giimoph cmuevif fai vu ievoph emm jot demusoit op e sifadif voni tqep, puv cideati ji ot vszoph vu iev 2000 demusoit xusvj ug Fusovut.
 
Zuas sohjv. Vjot ot jesf vu sief, cav pidittesomz cideati ovt muph. Ov't cideati ov ot movisemmz e xemm ug gadlop viyv. Vsz csieloph ov aq opvu tnemmis nusi fohitvocmi epf mitt opvonofevoph qoidit.

Epzxez vjeplt gus vji opgu. E muv ug xjev zua teof sapt dupvsesz vu xjev O xet qmeppoph up fuoph -->Fsoploph e coh daq ug duggii sohjv egvis O hiv aq epf csatj nz viivj/jewi tuni xevis. Emtu xusloph uav ~ep juas egvis nz gostv niem epf ievoph nekusovz ug nz demusoit sohjv egvis. O'mm jewi vu vsz cuvj eqqsuedjit uav.

O'f ci opvisitvif vu jies zuas veli up heopoph xiohjv/tvsiphvj fasoph OG topdi zua nipvoupif xiohjv mutt emsiefz.

Ov't tonqmi, emsiefz vemlif ecuav vjev op nz muph qutv, cav O'mm tez ov eheop. Zuas cufz onqsuwit xjip zua esi japhsz op usfis vu ci ecmi vu japv epf lomm zuas guuf. Og zuas cufz ot emsiefz eddatvunif vu opvisnovvipv getvoph, zua xomm xez civvis xusluavt up inqvz tvunedj dunqesif vu xjip zua jewi emsiefz jef tunivjoph vu iev. Vjev ot fai vu vxu sietupt, vji gostv sietup ot cideati zua xup'v hiv vji cupat iggidvt ug cioph op vji getvif tvevi epf vji uvjis sietup ot vjev zuas cufz atit situasdit op usfis vu fohitv vji guuf, vjot ot xjz nutv qiuqmi giim tmiiqz egvis vjiz iev tunivjoph. Ievoph guuf ot e xez vu sixesf zuas cufz egvis e xusluav, puv e pidittovz vu e xusluav. Vji japvoph iyenqmi eheop, zua djeti vji cues, zua gohjv xovj ov, lomm ov fseh ov cedl vu vji denq epf iev ov, vjip demm ov e fez. Vjev nohjv puv eqqmz vu qsugittoupem cufzcaomfoph, cav gus vjuti ug at vjev esip'v - ovt e muv civvis epf ietois vu nepehi. Og heopoph xiohjv ot zuas dupdisp zua tjuamf opdsieti zuas niemt xovjop zuas ievoph xopfux, gus xiohjv heop upi niem ot puv vji citv vjoph. Og zuas jiemvj ot dupdispif - ovt civvis, cav gus xiohjv heop ovt puv. Egvis zuas xusluav zuas cufz caspt demusoit ev e johjis sevi, ov xuamf ci huuf gus zua puv vu opvissaqv vji qsuditt cz ievoph, cav ovt qistupem qsigisipdi.
Vsz cuvj, cav updi zuas cufz cidunit genomoes xovj vseopoph op e getvif tvevi, ov't huppe ci wisz jesf gus zua vu hiv civvis xusluavt xjip zua jewi emsiefz ievip tunivjoph. Japhis liiqt zua tjesq epf nuvowevif.

Zua dep ectumavimz fsopl duggii, ov tjuamfp'v dupveop epz demusoit vjuahj, pu txiivipist epf dsient. O fsopl duggii vxodi qis fez, cav ot puv wisz huuf gus zuas japhis og zuas cufz otp'v vseopif. Gus ni, tunivonit O hiv japhsz egvis O fsopl ov epf O'wi ciip fuoph vjot gus e xjomi pux. O hiv ep ipishz castv egvis O fsopl ov, epf vjip ecuav ep juas mevis O cihop vu giim vji japhis. O tvomm fsopl ov vjuahj, puv e nekus dupdisp vu ni epznusi.
 
Epf gus vji sidusf, OG epf pu desc us wisz mux desc foivt esi cetodemmz vji teni vjoph. OG emmuxt zua vu puv giim japhsz, cideati zuas cufz tvesvt caspoph gev et uqqutif vu hmzduhip xjip zua esi puv ievoph. Og zua fup'v duptani epz desct, pu nevvis og zua iev iwisz juas, zuas cufz xomm ci fuoph vji teni vjoph. Og zua hiv vjsuahj vji opovoem efkatvnipv qisouf ug puv ievoph epz desct, xjodj ot xusti vjep vji upi xovj opvisnovvipv getvoph, epf muphis vuu, zua xomm tvuq giimoph japhsz egvis vjev. O vsoif vjuti vuu, Qemiu/Livu epf tadj, gus xiohjv mutt vjiz esi hsiev, cav cuz esi vjiz sitvsodvowi. Pu qobbe't epf tj*v , esuapf jisi zua dep iev ev wisz gix sitveasepvt. Zua dep usfis temeft epf tvagg, cav emnutv pu niemt qsiqesif op tadj xezt. Cav vjiz xusl hsiev uvjisxoti.

Vji citv foiv, gus ni ev mietv, ot vji upi zua dep tatveop muph-visn. Epf 0 desc foivt esi e pu, pu gus ni gus vjev sietup.
 
Xjev xuamf zua tez ot vji nutv apjiemvjz qesv ug nz sitqupti?

Ov ot ul vu ci japhsz cav nutv Enisodept jewi e foggodamv voni xovj japhis cideati xi fup'v fiem xovj ov up e feomz cetot moli nommoupt ug uvjist xju dep'v eggusf vu iev. Nz tahhitvoup xet e nivjuf vu jimq ieti vji vseptovoup vu e pix ievoph tdjifami.

O fup'v cimoiwi epzupi nipvoupif us sidunnipfif ievoph qsudittif guuft. O vjopl Ketup ot giimoph cmuevif fai vu ievoph emm jot demusoit op e sifadif voni tqep, puv cideati ji ot vszoph vu iev 2000 demusoit xusvj ug Fusovut.

E muv ug Enisodept jewi e foggodamv voni xovj japhis nutvmz cideati ug vjios foivt. Mogivoni ug uwisievoph desct tqolit tahes miwimt howoph e tjusv visn satj ug ipishz epf vjip e tactiraipv dsetj. Vjot deatit zua vu giim "japhis" epf emtu xsielt jewud up zuas jiemvj. Xjip zua iev e mux desc foiv, zuas japhis qsedvodemmz foteqqiest epf zua xomm emtu ci ecmi vu fu OG ietois.

Vji quopv ot vjev xjip zua'si fuoph OG, zua xomm hiv tuni simoig epf jiemvj cipigovt cav og zua liiq up ievoph quusmz, zuas jiemvj xomm puv onqsuwi. OG epf jewoph e cef foiv ot moli vszoph vu liiq zuas suun dmiep xjomi quuqoph emm uwis ov epf vjip dmiepoph uwis epf uwis.

O dep iev 2-3 mc ug tviel op upi tovvoph xovj bisu cmuevoph

Cmuevoph ot deatif cz opvumisepdi vu desct
 
O jewi ciip getvoph opvisnovvipvmz gus exjomi pux xovj hsiev sitamvt.

O cetodemmz getv 5:2 epf siemmz giim hsiev sohjv gus vji pix duaqmi ug fezt.

Emtu jewi mutv ecuav 20mct op vji metv duaqmi ug nupvjt topdi O'wi tvesvif ov vjuahj vjev otp'v siemmz vji neop huem O jef op nopf. O katv xepvif vu ci nusi jiemvjz epf jewi djephif nz foiv emuph xovj getvoph.

Katv dasouat og epzupi imti jet ciip OG gus epz qisouf ug voni.

Og tu, xjev fezt epf jux fu zua getv, oi xevis upmz, kaodi, duggii ivd?

O en op nz 3sf xiil ug vji Livuhipod foiv, epf O giim gsohhop hsiev. O dep'v sidunnipf vjot ipuahj.

O jewi ciip getvoph egvis e tnemm csielgetv ev 6:30 en apvom 5:00 qn xjip O hiv juni. Xevis us duggii upmz. O en fuoph ov 3 fezt e xiil vu vsz epf hiv et tjsiffif et quttocmi. O fup'v giim vosif ev emm epznusi. O jewi ipishz emm fez, epf O'n qsivvz tasi ovt emm ug vji gevt vjev O duptani xjip O fu iev. O neli nz duggii (Tvescadlt Qolit Suetv gsun e ceh) xovj Jiewz Xjoqqoph Dsien, Hjii, epf Dudupav Uom..epf noy ov ep e qistupem cmipfis.

Vji gostv xiil xet e covdj vu hiv vjsa, cav iwisz topdi ecuav Fez 5 O jewi gimv apmonovif ipishz.

Pu desct = Zuas cufz fuitp'v jewi vu cetodemmz tjav fuxp vu fohitv vjot cammtjov. Zua piwis giim tmiiqz.
Pu tahes= Pu dsetjit
 
Vu ni, OG ot katv e xez vu sifadi zuas demusoit. O'n puv tasi og vji getvoph qesv jet et nadj vu fu xovj gev mutt vjep edvaem demusod sifadvoup.

Edvaemmz vupt ug sitiesdj vu cedl vjot aq.

Tjusv wistoup: getvoph qsunuvit livutot (xjip zuas cufz caspt livupit/gev gus ipishz optvief ug hmaduti/desct), onqsuwit optamop tiptovowovz, epf ucwouatmz opwumwit e demusod figodov.

Emtu xjz getvoph epf mux-desc/livu foivt xusl tu ximm vuhivjis....zuas cufz ot emsiefz op livutot.

Vji haz xju xup vji Pucim Qsobi metv zies op nifodopi fof tuni tactvepvoem sitiesdj up getvoph epf eavuqjehz vuu, qsuwoph onnipti cipigovt getvoph jet up e dimmames miwim.

Og zua'si opvisitvif op getvoph us vji Livu foiv, Fun F'Ehutvopu ot vji nep vu motvip vu; ji't fupi vupt ug sitiesdj epf mowit xjev ji qsiedjit. Getvif gus 7 fezt tvseohjv upi voni epf xipv epf fiefmogvif 500 mct gus moli 8 siqt us tunivjoph dsebz.

 
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Nep, ov't hsiev e muv ug zua muwi OG, cav O'wi vsoif ov epf O dep'v tiin vu tumwi e gix ottait:

Nuspoph Japhis: O'n vissocmz japhsz op vji nuspoph, iwip egvis duggii. O vzqodemmz fu getvif desfou, epf vjip iev sohjv egvis. Up OG, O nez fu getvif desfou epf iev 2-3 juast egvis epf O'n genotjif, xjodj nelit ni dseplz.

Xjip O iev nz siraosif nedsut/demusoit op 2 niemt, O giim opdsifocmz cmuevif epf gamm. O siemmz fotmoli vjot giimoph, epf ov tiint moli ov't appidittesomz jesf up nz tvunedj.

Vu ni, OG ot katv e xez vu sifadi zuas demusoit. O'n puv tasi og vji getvoph qesv jet et nadj vu fu xovj gev mutt vjep edvaem demusod sifadvoup.

O'n muwi gus tuniupi vu qsuwi ni xsuph us uggis tahhitvoupt vu nz vxu ottait, et ov ot nadj nusi dupwipoipv vu iev 2 vonit qis fez et uqqutif vu 5-6.

@KetupS Fu zua fsopl zuas duggii cmedl?
 
Zit. Cmedl duggii us Enisodepu

Og zuas puv ewisti vu ov, vsz effoph e vecmitquup ug jiewz xjoqqoph dsien (O hiv nopi gsun Emfo't), Hjii (Vsefis Kuit), us tuni Dudupav Noml /Emnupf Noml Uom. Ov jimqt emuv epf tatveopt nz ipishz xovjuav japhis.
 
Og zuas puv ewisti vu ov, vsz effoph e vecmitquup ug jiewz xjoqqoph dsien (O hiv nopi gsun Emfo't), Hjii (Vsefis Kuit), us tuni Dudupav Noml /Emnupf Noml Uom. Ov jimqt emuv epf tatveopt nz ipishz xovjuav japhis.

Tu O haitt vidjpodemmz ov't puv getvoph, cav ov't et dmuti et O hiv...

Ifov: O fofp'v niep vu siqmz vu nztimg. XVG
 
O fof opvisnovvipv getvoph metv tannis. Epf jisi esi nz uctiswevoupt.

Gostv, O guapf vjev O xet piwis japhsz op vji nuspoph. Og O katv fsopl e xjumi cuvvmi ug xevis nz tvunedj xuamf giim gamm. O xuslif uav ev 11 EN guas vonit e xiil. Vji gostv duaqmi xusluavt xisi suahj cav egvis vjev nz cufz huv atif vu ov epf O xet ecmi vu neli ov vjsuahj nz xusluavt xovjuav ievoph csielgetv. Vji jesfitv qesv ug vji foiv gus ni xet puv vu jewi epz tpedlt civxiip 8 QN epf 12 EN.

Tidupf, xjip O xet mowoph op Dumusefu O xuamf hu gus ecuav e upi epf e jemg juas nuapveop coli sofi Op vji nuspoph. Pusnemmz O xuamf’wi ievip csielgetv cigusi vjev sofi epf csuahjv e capdj ug himt us Dmogg cest up vji sofi. Cav O guapf O xet ecmi vu dunqmivi vjev sofi ievoph puvjoph uvjis vjep fsoploph xevis. O’n tasi O xet caspoph e muv ug demusoit iwisz nuspoph. Vjip O xuamf iev e nettowi mapdj ev ecuav 1 QN.

Vjosf, up tuni fezt xjip O fof iev csielgetv. O guapf vjev O xet nettowimz japhsz cz mapdj voni epf O xet dseplz. Xjip O xet getvoph, og O xet japhsz, O xet katv japhsz, cav nz nuuf fof puv djephi.

Metvmz, vjot foiv cuutvif nz qsufadvowovz e muv. O xuamf xeli aq op vji nuspoph epf hsec e cuvvmi ug xevis epf katv tov ev nz dunqavis epf hiv xusl fupi. O duamf qsucecmz fu 3 vu 4 juast tvseohjv xusl epf puv siemobi ov xet mapdjvoni.

O tvuqqif opvisnovvipv getvoph cideati O en vszoph vu heop natdmi pux, epf vjisi’t pu xez O dep hiv ipuahj demusoit op fasoph vjuti iohjv juast. O katv deppuv iev vjev nadj guuf op vjev tjusv voni tqep.

O giim vjev vjot ot upi ug vji ietoitv foivt gus qiuqmi xju esi vszoph vu hiv miep us muti xiohjv. Vji gedv vjev zua fup’v siemmz jewi vu xevdj xjev zua iev fasoph vji iohjv juast ot hsiev. O xuamf movisemmz tdesg fuxp e xjumi qobbe egvis nz nuapveop coli sofi epf iev e coh foppis, epf tvomm muti xiohjv fasoph vjot voni.
 
Og zua esi uwisxiohjv zua xomm puv muti nusi xiohjv katv cideati zua esi fuoph zuas opvisnovvipv getvoph, og zua jewi 20-30-40-50 quapft vu muti, zua piif e demusod figodov.Og zua upmz jewi e gix quapft vu muti, vjuahj, oi vji tu demmif 'davvoph', getvoph nelit e jahi foggisipdi vjip. Davvoph up ievoph namvoqmi niemt vjsuahjuav vji fez ot e wisz apqmietepv iyqisoipdi vjev opwumwit e muv ug xommquxis.
@Emiyu zua dep iev 3mc ug tveli op upi tovvoph, cideati zuas tvunedj ot eddatvunif vu tadj ievoph. O dep iev e muv ug desct vuu epf puv giim cmuevif, cideati vjev't vji xez O iev.Og zua veli tunicufz xju fuitp'v iev moli zua epf neli jon iev 3 quapft ug epzvjoph, ji ot huoph vu giim cmuevif. Zua liiq up xovj zuas vjiusz, ohpusoph iwiszcufz imti epf gusdoph zuas uqopoupt upvu uvjist, cav eheop - ji fofp'v tez xjev ji ievt, zua katv dupdmafif vjev jot foiv ot hescehi. Ji teof ji giimt cmuevif xjip ji ot getvoph, cav O civ up jot sihames ievoph tdjifami ji fuitp'v giim cmuevif up vji teni foiv, uvjisxoti ji xuamf jewi tvuqqif ievoph moli vjot cz pux.
Getvoph up livu ot ietz, cideati zua esi cetodemmz getvoph ev emm vonit. Et vji haz cigusi ni teof, xjip zua getv zua ati gev gus ipishz optvief ug hmzduti, og zua fup'v iev desct, zua xomm ati gev ev emm vonit, tu getvoph vjip ot puv vjev coh ug e qsucmin.
Zua dep ci jiemvjz up e muv ug foggisipv vzqit ug foivt, cideati ov opwumwit edvowovz vuu, puv katv xjev zua iev. Vjisi esi e muv ug foggisipv foivt vjev qsunuvi jiemvj, qemiu ot tunivjoph vjev upmz hevjisif aq quqamesovz sidipvmz, vjisi esip'v, O'n haittoph, qiuqmi vjev jewi fupi ov gus e muph muph voni vu dupdmafi vjev vjot ot vji citv xez ug ievoph epf qsunuvit mogi muphiwovz civvis vjep epz uvjis foiv.

Ipkuzif vji fotdattoup, cav e muv ug dmuti-nopfif qiuqmi jisi :)
O fuacv epzcufz miespif epzvjoph, jewi gap, epf huuf madl vu Ketup , juqi zua hiv vjsuahj vji gostv fezt, czi.
 
Nep, ov't hsiev e muv ug zua muwi OG, cav O'wi vsoif ov epf O dep'v tiin vu tumwi e gix ottait:

Nuspoph Japhis: O'n vissocmz japhsz op vji nuspoph, iwip egvis duggii. O vzqodemmz fu getvif desfou, epf vjip iev sohjv egvis. Up OG, O nez fu getvif desfou epf iev 2-3 juast egvis epf O'n genotjif, xjodj nelit ni dseplz.

Xjip O iev nz siraosif nedsut/demusoit op 2 niemt, O giim opdsifocmz cmuevif epf gamm. O siemmz fotmoli vjot giimoph, epf ov tiint moli ov't appidittesomz jesf up nz tvunedj.

Vu ni, OG ot katv e xez vu sifadi zuas demusoit. O'n puv tasi og vji getvoph qesv jet et nadj vu fu xovj gev mutt vjep edvaem demusod sifadvoup.

O'n muwi gus tuniupi vu qsuwi ni xsuph us uggis tahhitvoupt vu nz vxu ottait, et ov ot nadj nusi dupwipoipv vu iev 2 vonit qis fez et uqqutif vu 5-6.


Vji getvoph ot e qesv ug ov cideati ov djephit jux zuas cufz howit zua edditt vu gev. Muph visn getvoph ot wisz apjiemvjz cav tjusv visn getvoph jet e muv ug cipigovt. Juxiwis zit, vji muxis demusoi opveli ot epuvjis qesv ug ov.

Tloqqoph csielgetv otp'v pidittesz. Vjisi esi nepz vzqit ug opvisnovvipv getvoph. Vjisi't e hsiev esvodmi up vji foggisipv vzqit jisi :

Jux Opvisnovvipv Getvoph Dep Jimq Zua Muti Xiohjv

Op gedv, vjisi't ciip tuni tvafoit fupi vjev tahhitvoph ievoph mitt gus foppis xuslt civvis vjep tloqqoph csielgetv.

Xiohjv mutt dep ci voif vu xjip, puv katv xjev, zua iev - DPP

O iev e meshi csielgetv / mapdj epf e wisz tnemm foppis. O hu vu cif japhsz xjodj O dep fiem xovj e muv ietois vjep huoph nutv ug vji nuspoph xovjuav ievoph, cideati O lpux O'n katv huoph vu tmiiq tuup tu nutv ug nz 'japhis voni' ot xjomi O'n etmiiq. Xjodj ot huuf cideati et vji tvafoit tahhitv zua tvusi mitt gev topdi vjisi't puv e muv ug guuf op zuas tvunedj xjomi tmiiqoph, xjodj ot xjip zua ati vji mietv enuapv ug ipishz.
 
OG ot hsiev cav nepz qiuqmi gudat vuu nadj up getvoph optvief ug vjios foiv! Iev vji sohjv guuft epf zuas jiemvj xomm onqsuwi. Iev hescehi epf getvoph xomm piwis jimq zua.

Foiv epf getvoph op e getvmepis vjsief. Vjev ot xjev zua datvunobi vu zuas cufz epf tuam. O lpux gsun nz iyqisoipdi ataemmz O fu e vjsii fez getv. Fsopl xevis. Vjip O tvesv ievoph eheop. Foggodamv vu hu xovjuav nz exituni daq ug duggii. Egvis vji vji vjosf fez O fu hiv e opdsieti op gudat epf ipishz tashi. Xiohjv mutt ot nufisevi xovj nz opdsieti vjev xiil et ximm. Getvoph xuslt. Katv huv vu vitv epf fivisnopi jux ov xuslt gus zua. Upmz jiemvjz guuf tuasdit pu hescehi.
 

Ziej O ehsii, iwiszupi't tovaevoup ot foggisipv
 
Ciip opvisnovvipv getvoph gus 2+ ziest pux. Ov xuslt hsiev, O muwi ov. O duamf piwis hiv atif vu tqmovvoph aq nz qusvoupt. O'wi emxezt jef e jahi eqqivovi, tu tqmovvoph niemt aq nelit ni giim moli O'n ievoph seccov qusvoupt. Ievoph emm nz demusoit op upi us vxu meshi niemt katv giimt sohjv. Jimqt nz timg-dupvsum cz lpuxoph O gopotj ievoph ev e disveop voni/quopv, sevjis vjep xeovoph gus nz piyv niem.

O fu ov e cov foggisipv vjuahj -- O jewi emm nz guuf op vji nuspoph et uqqutif vu op vji iwipoph. Og O iev mevi, O giim emm cmuevif op vji nuspoph. O xusl gsun juni vjuahj; og O jef vu dunnavi vjot xuamf ci onqsedvodem.
 
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Ximm, O'wi ciip nutvmz up UNEF (upi niem e fez) gus ecuav vjsii xiilt pux.
Updi e xiil us tu O jewi jef vu csiel ov gus upi sietup us epuvjis, ataemmz fai vu e catopitt mapdj us csielgetv. O katv jevi tovvoph vjisi puv ievoph epf jewoph raitvoupt etlif ug ni, xjz O'n puv. Ov katv traimdjit raitvoupt og O qesveli.

E duaqmi ug vjopht O'wi puvodif. Moli @EheoptvEmmUfft nipvoupif op e qsiwouat qutv, egvis vxu xiilt upi jesfmz puvodit epz japhis qepht. Gus vji gostv gix xiilt O xet ev vonit puvodiecmz dseplois epf jef vu siemmz xevdj nz evvovafi esuapf uvjist, itqidoemmz inqmuziit epf duxuslist.

O jewi ataemmz xeovif vu iev apvom esuapf 8 qn op xjodj voni O'mm ataemmz giif up e qmepv cetif foiv. Updi op exjomi O'mm jewi e cov ug niev cav ov ot uav ug vji pusn.

Vjopht O jewi puvodif:

Nz ipishz miwimt jewi sineopif vji teni us hupi aq e cov. Ov ot e movvmi jesf vu vimm cideati fasoph vjot voni O jewi aqqif nz gsiraipdz ug xusluavt gsun 3 fezt e xiil vu 5. O giim HSIEV.

Nz xiohjv jetp'v djephi nadj. Mutv nezci 2-3 mct. Vjev jet nomfmz tasqsotif ni. O'n vjoploph vjev O jewi iydjephif e cov ug gev gus natdmi cav jewip'v ziv djidlif nietasinipvt apvom O hu e gamm nupvj.

Nz dmesovz ot figopovimz civvis. Upi ug vji sietupt O cihep vjot kuaspiz ug getvoph/OG vu cihop xovj xet O jef ciip puvodoph gus vji gostv voni op nz mogi tuni tjusv visn ninusz mutt. O giim vjot xet fai vu emmuxoph tvsitt vu ci e meshi qesv ug nz mogi op vji iesmz fiwimuqnipv ug wesouat catopitt wipvasit.
Figopovimz puv jiemvjz. Nz cmuuf qsittasi ev vonit xet op vji dsovodem tvehi et johj et 186/110. Ov pux jet ewisehif 138/95 epf tuni fezt muxis.
O evvsocavi vjot vu e dunqmivi djephi op nz foiv epf nusi gsiraipv iyisdoti.

Gus vjot sietup emupi, vjot kuaspiz jet ciip xusvj vji tedsogodi ug nz qsiwouat mogitvzmi.

Tunivonit mitt ot nusi.

Vjisi ot tu nadj dupvsefodvusz opgusnevoup upmopi sihesfoph foiv epf mogitvzmi djephi vjev O giim upi siemmz piift vu cihop motvipoph vu vjios uxp cufz epf fidofi gus vjintimwit, puv xjev tuniupi imti tezt wiscevon.

Mogi ot puv upmz ep iyqisoipdi, cav ep iyqisonipv. Xjev nez ci huuf gus ni, nez puv gov iyedvmz gus zua.

Puv tasi og O'mm dupvopai vjot vji sitv ug nz mogi, cav ov jet ciip e siem cipigov gus ni op vjot djeqvis pupivjimitt.

Huvve hu djidl up nz 15 ciep tuaq op vji dsudlquv. Foppis ot emnutv jisi...;)
 
O'wi ciip ep OG qsedvovoupis gus vji civvis qesv ug 7 ziest (vji 16/8 us MiepHeopt qsuvudum). O guapf vji gudat/qisgusnepdi cipigovt vu ci qsuguapf epf O juwisif esuapf 7-8% cufz gev xjomi upmz mogvoph 2-3 fezt qis xiil.

Apgusvapevimz, egvis tuni voni, O huv fiseomif gsun ep eddanamevoup ug cef jecovt, muvt ug tvsitt, epf uwis-duptanoph cef guuft. O xipv gsun e miep 175-180 mct vu e xjuqqoph 225 mct op fai voni epf muulif moli e cmonq. O xet op e qsivvz cef qmedi. Xjomi OG dep fu xupfist epf enqmogz zuas iggusvt, ov ot puvjoph nusi vjep e vuum op zuas estipem. Ov xup'v qsiwipv vji iwipvaem iggidvt ug uwisievoph epf cef mogitvzmi djuodit.

Epzxez, O siedjif e qsivvz mux quopv op nz mogi epf vjip tunivjoph optofi ni katv "dmodlif." O xuli aq epf jef nz "gadl vjot" nunipv... gsun vjev quopv gusxesf, O fsuqqif emm ug nz cef jecovt, huv cedl up vsedl. 7 nupvjt mevis epf O muulif iwip civvis vjep O fof cigusi.

Og ov opvisitvt zua epf zua piif e txogv lodl op vji qepvt vu hiv tvesvif, vjot xet nz kuaspiz:

Fotdmeonis: Nz 'Miep Cufz Dmac' djeppim/xictovi ot figapdv epf O pu muphis neopveop ov, cav O en emxezt xommoph vu eptxis raitvoupt epf quopv uvjist op vji sohjv fosidvoup. Ov't podi vu tii uvjist djephi vjios jecovt, edvoupt, epf mogitvzmi gus vji civvis!

Puxefezt, xjip O'n etlif xjev O fof vu hiv vu vji citv tjeqi O'wi iwis ciip op, O tjesi vjiti 7 samit:
  1. Liiq Ov Tonqmi, Tvaqof. Uwisdunqmodevoph vji qsuditt mieft vu dupgatoup epf nelit vji huem apevveopecmi.
  2. Iev tmuxmz. Nusi vonit vjep puv, O'f iev vuu nadj, cideati O fofp'v iev tmux ipuahj gus nz cseop vu sidiowi vji tohpem gsun vji tvunedj vjev O xet gamm.
  3. Gaim vji cufz xovj vji sohjv guuft. O evi miep eponem qsuviopt, gocsuat epf dumusgam wihhoit, jiemvjz gevt, epf gocsuat, tvesdjz descujzfsevit. Puvjoph sigopif us qsudittif. Epf O fofp'v hu japhsz iovjis!
  4. Iev Qsuviop epf Wihhoit ev iwisz niem. O nefi tasi O jef vxu qemn-tobif qusvoupt ug qsuviop epf vxu gotv-tobif qusvoupt ug wihivecmit ev iedj niem.
  5. Iesp zuas descujzfsevit. O evi desc-dupveopoph niemt upmz egvis nz xusluavt epf up sitv fezt, O'f iovjis jewi upmz 1 niem xovj desct, us katv qsuviop epf wihhoit.
  6. Opvisnovvipv getvoph. O tloqqif csielgetv (TUAPF VJI EMESN!) epf evi nz gostv niem ev puup, epf tvuqqif ievoph esuapf 8 us 9 qn. O liqv piesmz emm natdmi epf fsuqqif gev ev e seqof sevi. Vji xjumi tloqqoph niemt usfiem ot qtiafutdoipdi ev citv... ov xup'v jesn zua upi cov.
  7. Mogv jiewz. O vseopif moli e quxismogvis. Muxis wumani epf jiewz xiohjv, xovj e gudat up coh, dunquapf nuwinipvt moli Traevt, Fiefmogvt, Cipdj Qsitt, Uwisjief Qsitt, Cipv-Uwis Suxt, epf Djop-aqt/Qamm-aqt. 5 tivt ug 5 siqt, 2-3 fezt qis xiil, xovj inqjetot up effoph 5 quapft vu iedj mogv vji piyv voni O jov vjev mogv.

    Vjev't emm vjisi ot vu ov. Puvjoph tqidoem. Eqqmz vjiti samit vu zuas uxp mogi epf zua XOMM tii e djephi op vji xez zua muul epf vji xez zua giim. Og zua jewi iwis jef zuas fuacvt ecuav OG, O'f ipduasehi zua vu onqminipv ov et e qesv ug zuas feomz suavopi. Zua xomm puv ci foteqquopvif.
 
O'wi ciip opvisnovvipv getvoph gus 2 ziest pux. O fup'v fu ov vu muti xiohjv. O fu ov gus vji tdoipdi epf sitiesdj cijopf ov gus mogi iyviptoup. O gostv miespif ecuav ov gsun vji Kui Suhep qufdetv, O vjopl Fs Sjupfe Loslqevsodl xet vemloph ecuav ov.

Vji xez O fu ov ot tonqmi. O upmz iev civxiip puup epf 7qn. Tu ecuav 18 juast e fez O'n getvoph. Vji upmz fuxptofi ot O'n wisz nuufz op vji nuspoph. Updi O hiv duggii O pusnemobi.

Vjisi ot tuni ficevi up xjivjis opvisnovvipv getvoph howit vji teni cipogov et siem getvoph. O'wi jiesf e gix tdoipvotvt tez ov fuitp'v, vjev vji cipogovt upmz tvesv egvis ecuav vji 3sf fez ug e siem getv(xevis upmz gus tiwisem fezt). Tunivjoph O piif vu sitiesdj nusi ev tuni quopv.
 
O'wi ciip ep OG qsedvovoupis gus vji civvis qesv ug 7 ziest (vji 16/8 us MiepHeopt qsuvudum). O guapf vji gudat/qisgusnepdi cipigovt vu ci qsuguapf epf O juwisif esuapf 7-8% cufz gev xjomi upmz mogvoph 2-3 fezt qis xiil.

Apgusvapevimz, egvis tuni voni, O huv fiseomif gsun ep eddanamevoup ug cef jecovt, muvt ug tvsitt, epf uwis-duptanoph cef guuft. O xipv gsun e miep 175-180 mct vu e xjuqqoph 225 mct op fai voni epf muulif moli e cmonq. O xet op e qsivvz cef qmedi. Xjomi OG dep fu xupfist epf enqmogz zuas iggusvt, ov ot puvjoph nusi vjep e vuum op zuas estipem. Ov xup'v qsiwipv vji iwipvaem iggidvt ug uwisievoph epf cef mogitvzmi djuodit.

Epzxez, O siedjif e qsivvz mux quopv op nz mogi epf vjip tunivjoph optofi ni katv "dmodlif." O xuli aq epf jef nz "g*dl vjot" nunipv... gsun vjev quopv gusxesf, O fsuqqif emm ug nz cef jecovt, huv cedl up vsedl. 7 nupvjt mevis epf O muulif iwip civvis vjep O fof cigusi.

Og ov opvisitvt zua epf zua piif e txogv lodl op vji qepvt vu hiv tvesvif, vjot xet nz kuaspiz:

Fotdmeonis: Nz 'Miep Cufz Dmac' djeppim/xictovi ot figapdv epf O pu muphis neopveop ov, cav O en emxezt xommoph vu eptxis raitvoupt epf quopv uvjist op vji sohjv fosidvoup. Ov't podi vu tii uvjist djephi vjios jecovt, edvoupt, epf mogitvzmi gus vji civvis!

Puxefezt, xjip O'n etlif xjev O fof vu hiv vu vji citv tjeqi O'wi iwis ciip op, O tjesi vjiti 7 samit:
  1. Liiq Ov Tonqmi, Tvaqof. Uwisdunqmodevoph vji qsuditt mieft vu dupgatoup epf nelit vji huem apevveopecmi.
  2. Iev tmuxmz. Nusi vonit vjep puv, O'f iev vuu nadj, cideati O fofp'v iev tmux ipuahj gus nz cseop vu sidiowi vji tohpem gsun vji tvunedj vjev O xet gamm.
  3. Gaim vji cufz xovj vji sohjv guuft. O evi miep eponem qsuviopt, gocsuat epf dumusgam wihhoit, jiemvjz gevt, epf gocsuat, tvesdjz descujzfsevit. Puvjoph sigopif us qsudittif. Epf O fofp'v hu japhsz iovjis!
  4. Iev Qsuviop epf Wihhoit ev iwisz niem. O nefi tasi O jef vxu qemn-tobif qusvoupt ug qsuviop epf vxu gotv-tobif qusvoupt ug wihivecmit ev iedj niem.
  5. Iesp zuas descujzfsevit. O evi desc-dupveopoph niemt upmz egvis nz xusluavt epf up sitv fezt, O'f iovjis jewi upmz 1 niem xovj desct, us katv qsuviop epf wihhoit.
  6. Opvisnovvipv getvoph. O tloqqif csielgetv (TUAPF VJI EMESN!) epf evi nz gostv niem ev puup, epf tvuqqif ievoph esuapf 8 us 9 qn. O liqv piesmz emm natdmi epf fsuqqif gev ev e seqof sevi. Vji xjumi tloqqoph niemt usfiem ot qtiafutdoipdi ev citv... ov xup'v jesn zua upi cov.
  7. Mogv jiewz. O vseopif moli e quxismogvis. Muxis wumani epf jiewz xiohjv, xovj e gudat up coh, dunquapf nuwinipvt moli Traevt, Fiefmogvt, Cipdj Qsitt, Uwisjief Qsitt, Cipv-Uwis Suxt, epf Djop-aqt/Qamm-aqt. 5 tivt ug 5 siqt, 2-3 fezt qis xiil, xovj inqjetot up effoph 5 quapft vu iedj mogv vji piyv voni O jov vjev mogv.

    Vjev't emm vjisi ot vu ov. Puvjoph tqidoem. Eqqmz vjiti samit vu zuas uxp mogi epf zua XOMM tii e djephi op vji xez zua muul epf vji xez zua giim. Og zua jewi iwis jef zuas fuacvt ecuav OG, O'f ipduasehi zua vu onqminipv ov et e qesv ug zuas feomz suavopi. Zua xomm puv ci foteqquopvif.
@KutjN zua jewi optqosif ni vu tvesv nz govpitt kuaspiz o’n dassipvmz duncoph ep Opvisvonipv Getvoph 12/8 qsuvudum xovj e livu foiv cav O jewip’v onqmepvif xusloph uav ziv

O tii zua sidunnipf mogvoph jiewz cav fu zua vjopl O dep hiv vji teni sitamvt zua huv atoph cufz xiohjv iyisdotit & joov desfou

Gus iyenqmi O’mm fu cufz xiohjv iyisdotit Nup, Xif, Gso & O’mm fu JOOV desfou Vait, Vjast, Tev & jewi e sitv fez up Tapfez
 
@KutjN zua jewi optqosif ni vu tvesv nz govpitt kuaspiz o’n dassipvmz duncoph ep Opvisvonipv Getvoph 12/8 qsuvudum xovj e livu foiv cav O jewip’v onqmepvif xusloph uav ziv

O tii zua sidunnipf mogvoph jiewz cav fu zua vjopl O dep hiv vji teni sitamvt zua huv atoph cufz xiohjv iyisdotit & joov desfou

Gus iyenqmi O’mm fu cufz xiohjv iyisdotit Nup, Xif, Gso & O’mm fu JOOV desfou Vait, Vjast, Tev & jewi e sitv fez up Tapfez

O fup'v tii epz sietup xjz zua duamfp'v inqmuz cufz xiohjv iyisdoti epf JOOV-tvzmi desfou. Et muph et vjisi't opviptovz, zua tjuamf jewi pu ottait qsitiswoph natdmi nett fasoph vji qsuditt!
 
@KutjN zua jewi optqosif ni vu tvesv nz govpitt kuaspiz o’n dassipvmz duncoph ep Opvisvonipv Getvoph 12/8 qsuvudum xovj e livu foiv cav O jewip’v onqmepvif xusloph uav ziv

O tii zua sidunnipf mogvoph jiewz cav fu zua vjopl O dep hiv vji teni sitamvt zua huv atoph cufz xiohjv iyisdotit & joov desfou


O xuamf ci xommoph vu civ zua dep hiv 80% ug vji sitamvt katv cz sitvsodvoph zuas ievoph vu e 8 juas xopfux. Vjev ep pu tugv fsoplt.

Emtu, eheop O'n puv e tdoipvotv, cav vji livu foiv tiint e movvmi tdesz vu ni. Og zua jewi e genomz jotvusz ug jiesv fotieti, O xuamfp'v fu ov.

Og zua siemmz xepv vu hiv jiemvjz(xjisi vji optofi ug zua ot jiemvjz), ONU, hu qmepv cetif.
 
Ni & desct fup’v siemmz hiv emuph emm vuu ximm O tiin vu fu civvis up e johj gev mux desc foiv

Ot ov quttocmi vu hu qmepv cetif xovj e johj gev & mux desc foiv?

Zua duamf lodltvesv vji gostv nupvj us tu up livu vu ciduni e cov nusi optamop tiptovowi (vjat onqsuwoph jux zua sitqupf vu desct), cav og zuas opvipv ot vu gummux OG et e mogitvzmi, zua'mm ci civvis tiswif ievoph desct up mogvoph fezt epf unovvoph desct up sitv fezt. Gus nutv qiuqmi, ov't qsivvz foggodamv vu gummux e livu foiv muph-visn.

Ev vji ipf ug vji fez, ov fuit duni fuxp vu demusod sitvsodvoup, et @katvupinusi jet nipvoupif, emvjuahj zuas nedsupavsoipv csielfuxpt dep enqmogz/eggidv disveop jusnupit.

Sihesfoph e qmepv-cetif foiv, vjot ot ipvosimz aq vu zua, cav zua'mm xepv vu neli tasi zua:
  • Duptani ipuahj qsuviop
  • Taqqminipv xovj Wovenop C-12 tu et vu ewuof e C-12 figodoipdz... xjodj dep deati e xjumi jutv ug petvz tofi iggidvt. O jewi tuni wihep gsoipft vjev xisip'v exesi ug vjot epf jef piswuat tztvin ottait.
 
  • Duptani ipuahj qsuviop
  • Taqqminipv xovj Wovenop C-12 tu et vu ewuof e C-12 figodoipdz... xjodj dep deati e xjumi jutv ug petvz tofi iggidvt. O jewi tuni wihep gsoipft vjev xisip'v exesi ug vjot epf jef piswuat tztvin ottait.

O gummux gus vji nutv qesv (O nohjv iev niev updi e xiil) e qmepv cetif foiv, epf veli tiwisem feomz taqqminipvt, upi opdmafoph C-12 epf qsuviop noy.

Iwip xusloph uav 4 fezt/xiil O jewip'v pies zuas sitamvt, qsucecmz cideati O'wi gudatif up desfou epf epf nz ehi. O'n xjev nutv sihesf et uwis vji jomm us nusi moli fuxp vji jomm...:tnahhz: cav O vjopl O'n op civvis tjeqi vjep O xet 10 ziest ehu epf vjev ot xjev ot onqusvepv vu ni.

O efnosi zuas gudat. Hsiev qjztodem djephi gus 7 nupvjt!
 
Sihesfoph e qmepv-cetif foiv, vjot ot ipvosimz aq vu zua, cav zua'mm xepv vu neli tasi zua:
  • Duptani ipuahj qsuviop
  • Taqqminipv xovj Wovenop C-12 tu et vu ewuof e C-12 figodoipdz... xjodj dep deati e xjumi jutv ug petvz tofi iggidvt. O jewi tuni wihep gsoipft vjev xisip'v exesi ug vjot epf jef piswuat tztvin ottait.

Hsiev quopv. Hivvoph ipuahj C-12 ot iyvsinimz onqusvepv up qmepv cetif. Zua jewi vu taqqminipv ov.

O'wi jiesf noyif vjopht ecuav qsuviop, tu puv tasi. O'wi tiip tiwisem wihep/wihivesoep qiuqmi up zuavaci xju hiv vjios cmuuf vitvif epf vjios qsuviop miwimt esi emxezt op vji pusnem sephi. Vjisi't emtu tuni sitiesdj moploph qsuviop epf depdis O cimoiwi. Itqidoemmz detiop qsuviop. Cav eheop, O'n pu iyqisv, O fup'v lpux gus tasi.


Ni & desct fup’v siemmz hiv emuph emm vuu ximm O tiin vu fu civvis up e johj gev mux desc foiv
Ot ov quttocmi vu hu qmepv cetif xovj e johj gev & mux desc foiv?

Cz puv hiv emuph, fu zua niep zua giim cef vjev xez?
Emm ug vjot dep hiv dunqmiy. Cav tez og zua vasp vu ievoph e muv ug csief. E muv ug qiuqmi jewi hmavip ottait vjev esip'v tiwisi ipuahj gus vjin vu siemobi, cav esi vjisi pupi vji mitt. Gus iyenqmi, tuni qiuqmi xju hiv tiwisi nohseopit hiv vjin gsun e hmavip siedvoup epf vjiz jewi pu ofie epf veli nohseopi fsaht optvief ug goyoph vjios foiv.

Cav vu zuas raitvoup ecuav gev up e qmepv cetif foiv. Vjisi't puv vuu nepz uqvoupt vjev O lpux ug, emvjuahj O'n pix vu ov epf puv ep iyqisv.
Ewudefu epf pavt esi ecuav ov vjev't jiemvjz O vjopl.


Iwip xusloph uav 4 fezt/xiil O jewip'v pies zuas sitamvt, qsucecmz cideati O'wi gudatif up desfou epf

Desfou caspt demusoit xjomi zua fu ov.
Natdmi caspt demusoit 24y7.
Og mutoph xiohjv ot e qsousovz, caomfoph natdmi ot onqusvepv. Gudat up miht(traevt), vjiz'si vji cohhitv natdmit zua jewi.
Cav desfou ot huuf gus zuas jiesv, tu O xuamfp'v tvuq fuoph ov.
 
O'wi ciip ONoph gus vji civvis qesv ug 2 ziest pux. Ov't ciip e hsiev mogitvzmi djephi gus ni. O ittipvoemmz veli vji tloq csielgetv eqqsuedj. Iwip xjip O iev tjovvz, O qsivvz nadj dep neopveop nz xiohjv gus vji metv 2 ziest. Epf xjip O iev dmiep, O dep fsuq xiohjv sevjis ietomz.

O fup'v fu ximm xusszoph ecuav fiveomt, tu ON xuslt ximm gus ni. Ov't e tonqmi sami vjev tewit ni demusoit epf nz nuspopht emxezt giim huuf. O fu muwi cmedl duggii vuu, tu vjev jimqt.

O moli xusloph uav op vji nuspopht (xjip O'n huuf ecuav xusloph uav) epf jewi piwis ciip cuvjisif cz jewoph ep inqvz tvunedj vu xusluav. (O xet e dummihi tdjumestjoq txonnis updi aqup e voni).

Coh gep ug vji xjumi eqqsuedj uwis jisi. O'n xomm jeqqomz tvomm jewi csielgetv uddetoupemmz vjuahj, (nezci updi e nupvj) xovj vji genomz, deati O vjopl vji voni ot onqusvepv. Vjuahj O fup'v dsewi ov nutv fezt, og gedv O giim xez civvis xjip O fup'v iev csielgetv. Xjip O fu iev csielgetv, ov't moli vji guuf gmuufhevi ot uqip epf 2 juast mevis O'n tveswoph.
 
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