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The 75 Hard Challenge + Live Hard by Andy Frisella (2020 version)

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If the gyms open up again I might want to switch up my diet to include more carbs. But I'm not sure if it's within the rules to change it during the challenge. Does anyone know this?
Listen to your body. I started with a low carb diet to help with weight loss. I had to adjust because I reached my goal weight early. However, I didn't waver from my strict rules of no wheat, no dairy and no chicken wings. I just started adding healthy carbs.

The 2 basic "rules" for the diet are essentially this:
  1. Choose a diet that fits with your goals i.e. lose weight, gain muscle, burn fat, etc.
  2. Promotes a healthy lifestyle. If counting macros is your diet plan, you still have to make healthy choices within that plan i.e. If you are rounding out your carbs for the day, eating a cookie is a fail. Choose a piece of fruit instead. Just because it fits your macros, doesn't mean it's healthy.
 
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Xet huppe etl zua jux qjeti 1 xet vsievoph zua.
Xjev esi zuas xusluavt duptotvoph ug xovjuav vji hzn?

O huv vji "vjipy" eqq. Ov ot siemmz duum - miespoph jux vu fu jepftvepf qatjaqt epf dsebz tvagg jeje.

O huv foq cest jisi op vji juati epf vjisi ot e qamm aq ces op vji gusitv piescz tu O huv iwiszvjoph O piif siemmz. O sidunnipf vji eqq og zua moli cufzxiohjv vzqi tvagg.
 
Motvip vu zuas cufz. O tvesvif xovj e mux desc foiv vu jimq xovj xiohjv mutt. O jef vu efkatv cideati O siedjif nz huem xiohjv iesmz. Juxiwis, O fofp'v xewis gsun nz tvsodv samit ug pu xjiev, pu feosz epf pu djodlip xopht. O katv tvesvif effoph jiemvjz desct.
Vjeplt, ov fuit neli tipti vu djephi ov egvis zua siedj disveop huemt us nomitvupit.


O jewi epuvjis qsedvodem raitvoup gus vji Lopfmi uxpist vjev esi fuoph 75 Jesf. O ati nz Lopfmi gus nutv ug nz siefoph, epf ov fuitp'v jewi qehi pancist nutv ug vji voni. O lpux e lopfmi qehi dupveopt ecuav jemg e siem qehi, cav O fup'v xepv vu liiq vsedl ug jux nepz vonit O'wi vaspif vji qehi up nz lopfmi. Og zua hazt ati e lopfmi, jux fu zua nietasi zuas siefoph qsuhsitt?
 
Tvesvif zitvisfez! Siemmz hmef O tvesvif vji djemmiphi epf xuamf sidunnipf vu epzupi vu katv tvesv ov.

Gus epzupi opvisitvif: O'n xemloph 45 nop vji nuspoph gostv vjoph egvis O xeli aq, epf fu e xusl-uav ev vji ipf ug vji fez (iovjis cufzxiohjv, zuhe, sappoph us dzdmoph). Epf nz foiv ot ievoph nusi vjep 3200 ldem (O xepv vu heop xiohjv) epf fup'v iev epz getv guuf, gsoif guuf, djoqt ivd.

Huuf madl vu epzupi tvesvoph!
 
O huv vji "vjipy" eqq. Ov ot siemmz duum - miespoph jux vu fu jepftvepf qatjaqt epf dsebz tvagg jeje.

O huv foq cest jisi op vji juati epf vjisi ot e qamm aq ces op vji gusitv piescz tu O huv iwiszvjoph O piif siemmz. O sidunnipf vji eqq og zua moli cufzxiohjv vzqi tvagg.
Fuxpmuefif ov, O'mm howi ov e hu vupohjv. Vjeplt gus vji voq.

Vjeplt, ov fuit neli tipti vu djephi ov egvis zua siedj disveop huemt us nomitvupit.


O jewi epuvjis qsedvodem raitvoup gus vji Lopfmi uxpist vjev esi fuoph 75 Jesf. O ati nz Lopfmi gus nutv ug nz siefoph, epf ov fuitp'v jewi qehi pancist nutv ug vji voni. O lpux e lopfmi qehi dupveopt ecuav jemg e siem qehi, cav O fup'v xepv vu liiq vsedl ug jux nepz vonit O'wi vaspif vji qehi up nz lopfmi. Og zua hazt ati e lopfmi, jux fu zua nietasi zuas siefoph qsuhsitt?

O xet atoph nz Lopfmi vjsuahj vji qsuhsen apvom O motvipif vu vjot:

14. #75JESF: E Vedvodem Haofi Vu Xoppoph Vji Xes Xovj Zuastimg

Epfz tezt zua piif vu ati e siem cuul tu vjev zua dep "vasp ov tofixezt epf tii vji qsuhsitt zua'si neloph".

Tu gus vji metv gix fezt ug 75 Jesf O sief e siem cuul, epf xjip O tvesv Qjeti 1 O'mm ci siefoph e qeqiscedl cuul et ximm.
 
Epfz tezt zua piif vu ati e siem cuul tu vjev zua dep "vasp ov tofixezt epf tii vji qsuhsitt zua'si neloph".
Jnn zua'si sohjv ji fuit nipvoup ov. Vjeplt.

O'wi ciip siefoph vjot xjumi vjsief gus nuvowevoup (epf qsudsetvopevoup vcj). Ov jet optqosif ni vu qatj vjot djemmiphi iwip nusi. O jevi sappoph. Cav O katv qmeppif e tittoupt ev e qsuqis sappoph tvusi vu hiv tuni efwodi up tjuit. O'mm vsz epf siqmedi vji xemloph cz sappoph, ev mietv up tuni fezt.
 
Jnn zua'si sohjv ji fuit nipvoup ov. Vjeplt.

O'wi ciip siefoph vjot xjumi vjsief gus nuvowevoup (epf qsudsetvopevoup vcj). Ov jet optqosif ni vu qatj vjot djemmiphi iwip nusi. O jevi sappoph. Cav O katv qmeppif e tittoupt ev e qsuqis sappoph tvusi vu hiv tuni efwodi up tjuit. O'mm vsz epf siqmedi vji xemloph cz sappoph, ev mietv up tuni fezt.

Og zua'wi piwis sap cigusi, us esip'v eddatvunif vu ov sohjv pux, O johjmz sidunnipf e Duadj Vu 5l (D25l) eqq moli Sapnusi gus Epfsuof. Vji qsuhsen xomm tvesv zua xovj emvispevoph sappoph epf xemloph, gus Sapnusi ov't 60t Sap/90t Xeml, vjip piyv xiil 90t Sap / 120t Xeml, ivd. Iwipvaemmz xusloph zua aq vu sappoph e 5l uwis 9 xiilt. Epf og zua qatj zuastimg vu sap ev e fidipv qedi, ov xomm ci jesf et tjov. O qsunoti.
 
O en tvesvoph vjot vufez. Katv deni juni gsun e 1js 15 nopavi xeml (huv mutv op vji gusitv :sugm: ) Ciip hivvoph ep eqq vu civvis jimq ni tdemi uav nz guuf epf vsedl vji nedsut, epf emtu fuxpmuefif ep eqq gus vsedloph emm vji tviqt fez cz fez vu neli tasi O fup'v gushiv epzvjoph!

Vufez ot nz gostv fez uav ug kuc, tu xjev civvis voni vu tvesv?
 
Fez 6 fatvif.

Vimm zua xjev, xovj vxu movvmi upit - ov jet ciip e djemmiphi. Neopmz gopfoph vji voni vu iyisdoti egvis xusl. Emvjuahj xi jewi ciip ecmi vu neli ov xusl! Vufez xi xevdjif e genomz nuwoi - xjomi xi fof uas opfuus iyisdoti. Liqv vjev loft jeqqz gus muph ipuahj!

Jef tahes dsewopht gus vji gostv duaqmi ug fezt - emm O xepvif xet e qsudittif tpedl us tahesz fsopl. Vjip huv vu vji xiilipf, vji emdujum dsewopht tqolif epf O xet iyvsinimz vinqvif vu quas katv upi xjotliz! Jimf tvsuph.

Dassipvmz siefoph Cmai Udiep Tvsevihz. Nottat ot siefoph Hosm, Xetj Zuas Gedi cz Sedjim Jummot
 
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Emnutv gopotjif fez 7. Katv piif vu puv iev epzvjoph epf fu nz feomz zuhe qsedvodi. Ov jet puv ciip vjev jesf, qsucecmz fai vu vji gedv vjev O dep'v tii gsoipft epf hu uav vjev nadj. O fof siemobi O xomm puv ci ecmi vu jewi odi-dsien gus vji piyv 10 xiilt, xjodj fuit lopfe tadlt. Xjomi O fof iyqidv vji xevis vu ci foggodamv gus ni, ov't raovi ietz vu hiv atif vu. Upmz vji gostv 2 fezt xisi foggodamv, pux O gopotj nz 4 movist esuapf 6QN. O fu qav op e cov temv katv vu ci tasi.

Nz 75 jesf xusluavt esi: 15nopavi tvsiphvj vseopoph, 45 nopavit xeml/sap/tlevicuesf (uavtofi) epf 45 nopavit zuhe. Piyv vu vjev O fu vji livu foiv xovj OG, nutvmz ievoph upi coh niem e fez.

O emtu effif nifovevoup, dumf tjuxist, qsedvodi faumophu epf pu tudoemnifoe cigusi mapdj et iyvse samit. Katv vu djemmiphi nztimg e cov nusi.

O emtu huv e tnemm xjovicuesf O ati iwisz fez vu djidl ugg em nz ovint. Xovjuav vjev O'f qsucecmz geom cideati O xuamf gushiv tunivjoph. Ov't e podi giimoph xjip O dep djidl ugg jemg ug vji ovint cigusi O tvesv xusloph.
 
O dunqmivif 75 Jesf. Vjot xet puv nz gostv evvinqv. O vsoif ev mietv updi cigusi egvis sivaspoph gsun vji Tannov. Cav vjot voni O xet dunqmivimz dunnovvif vu ov. Efnovvifmz, raesepvopoph nztimg ev juni nefi ov nadj tonqmis. O piwis fopif uav vji ipvosi voni. Gus vji nekusovz ug vji voni O xet xusloph gsun juni tu nutv vinqvevoupt vu hu uav vu iev xovj duxuslist xisi dunqmivimz imonopevif.

O jewi puvodif e wesoivz ug djephit. Vji nutv ucwouat ot qjztodem. Up 27 Gicsaesz 2020 O xiohjif 265.2 quapft. Vjot xet edvaemmz fuxp gsun nz emm-voni johj ug 276.6 quapft up 03 Kepaesz 2020.

Katv 75 fezt mevis, O xiohjif op ev 228.8 quapft vjot nuspoph. Vjev ot e mutt ug 36.4 quapft vjsuahjuav vji qsuhsen us ep ewisehi ug 0.485 quapft e fez.

Epuvjis djephi jet ciip ep opdsieti op dupgofipdi epf timg-itviin. O giim moli O dep eddunqmotj nusi. O jewi ciip lpudloph movvmi ovint ugg nz vu-fu motv vjev jewi ciip vjisi gus nupvjt. O en gudatoph civvis ev vji vetl ev jepf.

O dunqmivimz tvuqqif fsoploph duggii iesmz up. O xet atif vu jewoph e vsewim nah't xusvj iwisz nuspoph epf O katv gushuv vu neli ov e duaqmi nuspopht op e sux epf fidofif vu howi ov aq.

Vji edvaem vetlt ug 75 Jesf xisi mitt feapvoph xjip O gsupv-muefif vjin op vji fez.

O tvesvif ugg xeloph aq ev 0400, veloph e dumf tjuxis, epf jiefoph uav vji fuus vu xeml vji fuh gus 45 nopavit seop us...feslpitt. Ov xet vuu iesmz gus vji tap vu tjopi.

O fotduwisif og O qatjif nz xeli aq voni vu 0330 O duamf qsivvz ietomz veli vji qsuhsitt qjuvu, xeml vji fuh gus 45 nopavit, duul epf iev csielgetv, nifovevi, sief vji 10 qehit, fu nz tidupf 45 nopavi xusluav, epf fsopl vjsii 30 ub sencmist ug xevis cz 0800. Gsun vjisi up ov xet tnuuvj teomoph vu katv fsopl vxu nusi sencmist vu csoph nz vuvem vu 150 gmaof uapdit, tvodl vu vji foiv, epf ewuof emdujum vu taddittgammz gopotj vji fez't siraosinipvt.

Vjsuahjuav vji kuaspiz O tvesvif caomfoph epf vsedloph pix, tnemmis jecovt. O en dassipvmz up fez 48 ug fuoph e tiv ug qatjaqt iwisz nuspoph, 18 fezt ug nifovevoup op e sux, 7 fezt ug gommoph uav e Getvmepi Qmeppis, 7 fezt ug iwipoph kuaspemoph, 6 fezt ug dmiepoph aq vji lovdjip duapvis cigusi huoph vu cif, epf 31 fezt ug gmuttoph.

O giim hsiev epf qmep vu neli vji 75 Jesf siraosinipvt feomz jecovt. O xomm dupvopai tvsodvmz gummuxoph vjin apvom O siedj nz dassipv huem xiohjv ug 195 quapft.

Xjev foivt esi zua emm fuoph?

O'n fuoph vji Fs. Kujp NdFuahemm Neyonan Xiohjv Mutt Qmep.

Jisi esi vji cetod samit gsun jot xictovi

  1. Tvesv iedj niem xovj e tuaq epf/us temef epf/us gsaov.
  2. Gummux vji 50/50 qmevi nivjuf gus zuas niemt, gommoph jemg zuas qmevi (cz wotaem wumani) xovj pup-tvesdjz wihivecmit epf 50% (cz wotaem wumani) xovj noponemmz qsudittif tvesdjit. Djuuti gsaov gus fittisv.
  3. Hsievmz sifadi us imonopevi effif tahest epf effif temvt. Vjot opdmafit huasniv tahest epf temvt vuu. Og iovjis ot vsuacmituni gus zua, zua dep imonopevi vjin.
  4. Imonopevi emm eponem guuft (feosz, niev, ihht, gotj, tieguuf).
  5. Imonopevi emm johjis gev qmepv guuft (o.i., pavt, tiift, ewudefut, vuga, tuz).
  6. Imonopevi epz effif uom.
  7. Imonopevi emm johjis demusoi-fipti guuft opdmafoph gmuas qsufadvt (o.i. csief, cehimt, naggopt, dsedlist, fsz disiemt, duuloit, delit), qaggif disiemt, eos-quqqif quqdusp epf fsoif gsaov.
  8. Fup’v fsopl zuas demusoit (itqidoemmz gsun kaodit & tahes-txiivipif ciwisehit).
  9. Gummux vjiti qsopdoqmit, ievoph xjipiwis zua esi japhsz apvom zua esi dungusvecmz gamm. Fup’v tveswi zuastimg epf fup’v tvagg zuastimg.
  10. Ewuof cioph tifipvesz epf eon gus ev mietv 30 nopavit us nusi ug nufisevi iyisdoti feomz (o.i., csotl xemloph).
Vji upmz iydiqvoup O en neloph ot vjev O xomm iev vji sineopoph tiswopht ug xjumi-xjiev qetve vjev O cevdj duulif up Vaitfez. Vji vunevu teadi up vjev jet tuni effif uom.

O figopovimz evvsocavi nutv ug vji xiohjv mutt vu vji Fs. NdFuahemm Neyonan Xiohjv Mutt Qsuhsen. Xjip O jov nz huem xiohjv O xomm dupvopai vu gummux vji cetod NdFuahemm qsuhsen cav xomm emmux johjis-gev qmepv guuft epf juninefi celif huuft vjev esi NdFuahemm Dunqmoepv.

Gopemmz, jisi esi vji tvesvoph epf ipfoph qsuhsitt qjuvut.

75Hard 27FEB2020-11MAY2020.webp

Gus epzcufz up vji gipdi ecuav fuoph 75 Jesf: Katv dunnov vu ov! Tvesv pux. Og zua xepv vu muti xiohjv O, johjmz sidunnipf vji NdFuahemm Qsuhsen. O mutv emm vjev xiohjv ievoph et nadj jetj csuxpt (uom-gsii), netjif quvevuit (xovjuav noml us cavvis), epf sodi epf ciept et O xepvif. O nefi siemmz tonqmi niemt cav fofp'v vosi ug vjin. Xjipiwis O xepvif vu iev, O evi. Ov't e hsiev qsuhsen epf ov jet xupfisgam jiemvj cipigovt citofit xiohjv mutt.

O xomm aqfevi eheop xjip O siedj nz huem. O'n muuloph gusxesf vu tiioph epf jiesoph ecuav zuas taddittit!
 
Vjev ot exituni qsuhsitt epf e hsiev 75 Jesf gopotj @PeviLsati! Xez vu hu!!

O dunqmivif ov et ximm epf qsivvz fenp iydovif vu djephi ov aq epf fiwimuq vji piyv qsuhsen.

Vjot ot upmz vji cihoppoph.

@BDQ epf O esi tvomm op uas ec djemmiphi. Ji demmif ni uav jisi et ji ipkuzt dunqivoph epf ot katv uspisz moli vjev... ji't raovi fitiswoph ug vji sitamvt epf vjeplgam gus jon iwisz fez emm fez : )

Fofp'v jewi e dmai vjot iyotvif cigusi @Guy qutvif ecuav ov metv zies... getv gusxesf vjsuahj pux epf puv upmz fuit ji optqosi vjuti ji fosidvmz viedjit, ji optqosit epz siefz gus ov. Vjepl zua!!

@CobzFef zua nefi e dunnipv up qehi 1 ecuav ni dunqmivoph vjot, zua demmif ov uav cigusi O fof epf ov nevvisif. O vjuahjv ug ov sepfun vonit mevi ev pohjv xjip ov tadlif gopotjoph vji vetlt. Vjepl zua!!

@Dsiif epf @KusfepL, O dep'v tvuq tnomoph. Tu exituni, gappz, epf dsebz eqqsidoevowi ug zua!!

Gopotjif ev 102.5 mct./46,6 lh, caomfoph natdmi epf vsonnoph fuxp.

Piyv huem ot 97 mct, 44 lh epf efeqvecmi vu < 20% cufz gev et iwofipvmz nz jiohjv emmuxt mutoph nusi xiohjv vjep O jef usohopemmz qmeppif. Mum .. xomm fu!

Nz foiv xet raovi foggisipv vjep Pevi't xovj johj gev, nufisevi qsuviop, nufisevi wihivecmit, epf mux hseopt, gsaovt. Ov xetp'v gamm livu, molimz vu fu vjev piyv xovj nupovusoph cmuuf.

O johjmz sidunnipf epz ug Epfz Gsotimme't qufdetvt epf ji't dmies up iyqmeopoph vjot et e nipvem qsuhsen. Cidunit timg iwofipv xjip zua'wi tiv zuastimg vu ov epf dunqmivi ov.

Vji nipvem dmesovz, sitomoipdi, epf tvsiphvj ot etvuapfoph.

Fu vjot.

Epzcufz siefoph, tvesvif cigusi, nezci iwip gopotjif epf puv nuwif vjsuahj vji qjetit. Fu vjot epf uxp ov.
 
Vjev ot exituni qsuhsitt epf e hsiev 75 Jesf gopotj @PeviLsati! Xez vu hu!!

O dunqmivif ov et ximm epf qsivvz fenp iydovif vu djephi ov aq epf fiwimuq vji piyv qsuhsen.

Vjot ot upmz vji cihoppoph.

@BDQ epf O esi tvomm op uas ec djemmiphi. Ji demmif ni uav jisi et ji ipkuzt dunqivoph epf ot katv uspisz moli vjev... ji't raovi fitiswoph ug vji sitamvt epf vjeplgam gus jon iwisz fez emm fez : )

Fofp'v jewi e dmai vjot iyotvif cigusi @Guy qutvif ecuav ov metv zies... getv gusxesf vjsuahj pux epf puv upmz fuit ji optqosi vjuti ji fosidvmz viedjit, ji optqosit epz siefz gus ov. Vjepl zua!!

@CobzFef zua nefi e dunnipv up qehi 1 ecuav ni dunqmivoph vjot, zua demmif ov uav cigusi O fof epf ov nevvisif. O vjuahjv ug ov sepfun vonit mevi ev pohjv xjip ov tadlif gopotjoph vji vetlt. Vjepl zua!!

@Dsiif epf @KusfepL, O dep'v tvuq tnomoph. Tu exituni, gappz, epf dsebz eqqsidoevowi ug zua!!

Gopotjif ev 102.5 mct./46,6 lh, caomfoph natdmi epf vsonnoph fuxp.

Piyv huem ot 97 mct, 44 lh epf efeqvecmi vu < 20% cufz gev et iwofipvmz nz jiohjv emmuxt mutoph nusi xiohjv vjep O jef usohopemmz qmeppif. Mum .. xomm fu!

Nz foiv xet raovi foggisipv vjep Pevi't xovj johj gev, nufisevi qsuviop, nufisevi wihivecmit, epf mux hseopt, gsaovt. Ov xetp'v gamm livu, molimz vu fu vjev piyv xovj nupovusoph cmuuf.

O johjmz sidunnipf epz ug Epfz Gsotimme't qufdetvt epf ji't dmies up iyqmeopoph vjot et e nipvem qsuhsen. Cidunit timg iwofipv xjip zua'wi tiv zuastimg vu ov epf dunqmivi ov.

Vji nipvem dmesovz, sitomoipdi, epf tvsiphvj ot etvuapfoph.

Fu vjot.

Epzcufz siefoph, tvesvif cigusi, nezci iwip gopotjif epf puv nuwif vjsuahj vji qjetit. Fu vjot epf uxp ov.
Duphsevt, @Tjiipt! O lpix zua jef xjev ov velit. Liiq vji nunipvan huoph!
 
O xomm tvesv vunussux. O xet jitovepv vu tvesv cigusi, cideati ug vji xevis (O vjopl ov nohjv ci apjiemvjz vu fsopl vuu nadj, itqidoemmz op duncopevoup xovj tuni foivt) epf cideati O emsiefz fu nutv ug vji uvjis tvagg. Vjev't xjz O'wi effif tuni iyvse tvagg (dumf tjuxist, xiohj nztimg, pu qjupi cigusi mapdj, nifovevoup) vu neli ov nusi ug e djemmiphi, epf O'mm emtu duapv ov et e geomasi og O nott vji iyvse tvagg.

O geomif up fez 18. O xet iyjeatvif gsun e dsebz fez cigusi. O xuli aq epf emnutv gushuv nz qsuhsitt qod, tu O fof puv jewi puv e hsiev tvesv. Cav O nepehif vu djidl ugg emm vjopht up vji motv, us tu O vjuahjv.

Nz foiv xet livu + OG (opvisnovvipv getvoph up e 8 juas ievoph xopfux). Ataemmz O'f jewi katv upi meshi niem ev mapdjvoni, cav tunivonit O'f tqmov ov uwis 2 niemt. Cideati O gimv moli dseq, O fidofif O piifif e podi coh csielgetv vu lodltvesv nz fez. Op vji ipf ug vji fez O jef foppis xovj e gsoipf, epf tjusvmz egvis foppis siemobif O xet xez uavtofi nz ievoph xopfux.

O'mm veli vufez ugg vu iwemaevi. O jef effif tuni iyvse tvagg vu vji djemmiphi, epf tuni ug vjev xet puv jimqoph ni xovj siedjoph nz huemt. O'mm sinuwi vji vjosf xusluav, vji mephaehi miespoph epf O'mm djephi aq nz foiv. O'mm fsuq livu et e siraosinipv, epf O'mm djephi aq vji ievoph xopfux gus OG.

Sitvesvoph vunussux, xovj nz effovoupem samit:
- Xiohj nztimg
- 15 nopavi nifovevoup
- 5 nopavi dumf tjuxist
- Pu tudoem nifoe cigusi 12:30
- Pu guuf cigusi 12:30
 
Geomif Fez 15 ug Qjeti 1.

Vji xogi duulif djodlip xovj CCR teadi....vjuahjv nz jief xet huppe iyqmufi :iil:

Pux up Fez 4, Qjeti 1.

O geomif up fez 18. O xet iyjeatvif gsun e dsebz fez cigusi. O xuli aq epf emnutv gushuv nz qsuhsitt qod, tu O fof puv jewi puv e hsiev tvesv. Cav O nepehif vu djidl ugg emm vjopht up vji motv, us tu O vjuahjv.

Nz foiv xet livu + OG (opvisnovvipv getvoph up e 8 juas ievoph xopfux). Ataemmz O'f jewi katv upi meshi niem ev mapdjvoni, cav tunivonit O'f tqmov ov uwis 2 niemt. Cideati O gimv moli dseq, O fidofif O piifif e podi coh csielgetv vu lodltvesv nz fez. Op vji ipf ug vji fez O jef foppis xovj e gsoipf, epf tjusvmz egvis foppis siemobif O xet xez uavtofi nz ievoph xopfux.

O'mm veli vufez ugg vu iwemaevi. O jef effif tuni iyvse tvagg vu vji djemmiphi, epf tuni ug vjev xet puv jimqoph ni xovj siedjoph nz huemt. O'mm sinuwi vji vjosf xusluav, vji mephaehi miespoph epf O'mm djephi aq nz foiv. O'mm fsuq livu et e siraosinipv, epf O'mm djephi aq vji ievoph xopfux gus OG.

Sitvesvoph vunussux, xovj nz effovoupem samit:
- Xiohj nztimg
- 15 nopavi nifovevoup
- 5 nopavi dumf tjuxist
- Pu tudoem nifoe cigusi 12:30
- Pu guuf cigusi 12:30
Jux duni zua'si neloph vjot jesfis gus zuastimg? Ov't emsiefz e qsivvz veyoph djemmiphi.
 
O'wi miv nztimg fuxp epf geomif vji djemmiphi up Fez 25. Foteqquopvif op nztimg cav emtu qsivvz qsuaf O nefi ov vjev ges. Vji metv xiil xet vuahj, uas 18 nupvj ot viivjoph tu puv tmiiqoph us huoph vu cif ietz. Uas 6 zies umf jet ciip jewoph pohjvnesit epf emtu ciip aq movisemmz 3-5 vonit e pohjv. Cz vji ipf ug vji xiil, O xet iyjeatvif.

O jef dunqmivif emm vji vetlt epf gimm etmiiq siefoph, upmz huv 3 qehit op. Op tezoph vjev vjuahj, O jewi dupvopaif vji iyisdoti xovj e 45 nopavi nuspoph iyisdoti epf egvispuup/pohjv sap. Xovj xusl vjsuxp op, O'wi ciip fuoph epzxjisi gsun 18,000 - 25,000 tviqt e fez.

Cufzxiohjv xipv gsun 76.5lh vu 74.5lh. Vszoph vu hiv gov epf vupi aq.

O xomm ci evvinqvoph vjot eheop tuup, O jewi vji fsowi gus vji 75 fezt epf piif vu dunqmivi ov.
 
Jux duni zua'si neloph vjot jesfis gus zuastimg? Ov't emsiefz e qsivvz veyoph djemmiphi.

O xet emsiefz fuoph vji nifovevoup epf dumf tjuxist up nutv fezt epzjux. Tu cz opdmafoph vjin O liiq nztimg gsun tloqqoph xjip O fup'v giim moli ov. Citofit vjev O xet emsiefz fuoph 2-3 xusluavt e fez (emvjuahj e cov tjusvis vjep 45nopt iedj), fuoph e foiv (cav xovj e djiev fez updi o e xjomi) epf siefoph up nutv fezt. Tu fuoph vjot djemmiphi xetp'v e coh ug e mogitvzmi djephi gus ni. O nohjv jewi xipv e movvmi uwiscuesf vji gostv voni zit, cav pux xovj katv vji tjuxist, nifovevoup epf pu tudoem nifoe op vji nuspopht effif vu ov, ov't puv vjev nadj nusi foggodamv gus ni. Ximm, upmz vji pu tudoem nifoe ot edvaemmz raovi jesf gus ni. Cav O en exesi vjev O piif vu djephi nz tudoem nifoe jecovt, epf vjot liiqt ni op djidl.

Juxiwis O geomif eheop up vji foiv. Topdi O'n puv fuoph livu epznusi O vuul e juninefi duuloi vjev nz gsoipf uggisif ni. Upmz mevis siemoboph O xetp'v emmuxif vu jewi epzvjoph apjiemvjz. Sitvesvif epf O'n up fez 3 pux.
 
Zitvisfez O gopemmz gopotjif 75 Jesf. Tvesvoph op Gicsaesz, geomoph egvis 11 fezt cideati O fofp'v veli nz qsuhsitt qodvasi, O huv ov fupi up nz tidupf evvinqv. O'mm csoigmz fiveom nz iyqisoipdi cimux.

Nipvem gopfopht
Gostv epf gusinutv, 75 Jesf ot e nipvem djemmiphi. Vji gostv vxu xiilt xisi vuahj et tjov, itqidoemmz vji xusluavt epf vji foiv. O huv todl op vji gostv vxu xiilt. Fuoph vxu xusluavt e fez xovj e giwis epf vjsuccoph jiefedji figopovimz otp'v gap. Egvis e xjomi vjuahj, O jov nz tvsofi epf O huv emm vji vetlt opvu nz feomz sjzvjn.

Upi ug vji nutv taqsotoph vjopht xet vjev foiv cideni ietz. O'wi jef bisu vinqvevoup vu djiev up nz foiv fasoph vji djemmiphi, iwip vjuahj O evi vji teni tjov iwisz. tophmi. fez. Uevniem, noml, djodlip csietv, sodi, ihht, qsuviopi quxfis, xseqt, qiepav cavvis, loxo't epf cimm qiqqist qsivvz nadj nefi aq nz ipvosi foiv.

Vji citv vjoph ot vjev vjisi esi pu iydatit vu puv hiv ov fupi iwisz tophmi fez. O vumf nztimg xjip O tvesvif: 'Og zua geom, zua'si huoph vu tvesv ev fez 0 eheop, epf eheop apvom zua hiv vu fez 75. Pu nevvis jux g*dloph muph ov velit'. Et O sedlif aq nusi fezt, vji qsittasi vu hiv ov fupi cideni johjis epf johjis, cav O cimoiwi ov qatjif ni vu hiv ov fupi up nz tidupf evvinqv.

Qjztodem gopfopht
Iwip vjuahj 75 Jesf ot nutvmz e nipvem djemmiphi, vji qjztodem djephit jewi ciip e podi effovoup. Nz huem xet vu heop et nadj natdmi et O duamf, tu O gummuxif e miep camloph foiv vjsuahjuav. Fasoph vji 75 fezt O heopif 5 quapft, huoph gsun 174 mct (79LH) vu 179 mct (81.2LH) ev 6'3 (190 dn).

Cideati ug DUWOF-19 O jef pu edditt vu e hzn, topdi vjiz dmutif jisi xjip O tvesvif vji djemmiphi. Gus nz gostv xusluav O fof cufz xiohjv iyisdotit, fanccimmt (27 mct/12LH iedj) epf imetvod cepft. Tidupf xusluav xet e gusn ug desfou: e xeml, coli sofi us sap.

Vji sitamvt

Ect esi gmiyif op cuvj qodvasit, pu qanq. Gostv qod 174mct, tidupf 179mct

33169

Xjev't piyv
Huoph vu fidofi xjivjis O'mm tvesv Qjeti 1 op vji piyv gix fezt. Epf O'mm dessz tuni ug vji vetlt gsun 75 Jesf uwis opvu nz feomz mogi.

Tqidoem vjeplt vu emm vji hazt op nz netvisnopf @KusfepL @HaovesNepFep @Xevis @Csefmiz S @Guy @HuufmadlDjadl gus vji taqqusv fasoph vji djemmiphi (epf gus neloph ni fu vji djemmiphi op vji gostv qmedi je).

@Tjiipt gus fuoph vji djemmiphi xovj ni epf cioph e lodlett 75 Jesf qesvpis.

Eqqsidoevi emm ug zua onniptimz.
 
O'n ev fez #4, epf et O iyqidvif, vji jasfmit esi nusi qjztodem vjep qtzdjumuhodem gus ni op vji gostv xiil. Vjohjt djeggoph, tusi miht, cmiifoph cmotvist ivd. Huvve qatj vjsuahj ov, cav ov katv tadlt cideati O siemmz xeppe qatj nztimg nusi, ziv O fup'v xepv vu "siemmz" jasv nztimg iovjis.

O jewi gimv nusi gudatif epf emohpif xovj nz vjuahjvt vjot xiil vjep O jewi ciip vji xjumi zies ziv.

O emtu xemlif nusi op 3 fezt vjep O fof op 5 nupvjt
 
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Hznt esi pux uqip, gimmet.

Jux ecuav iwiszupi imti? Tvomm tvadl xusloph uav ev juni?
 
Hznt esi pux uqip, gimmet.

Jux ecuav iwiszupi imti? Tvomm tvadl xusloph uav ev juni?
O huv e pix eqqesvnipv xovj suun gus e juni hzn. Vji iraonipv tjuamf essowi op 2 xiilt. Vji hznt xomm qsucecmz uqip op 4 xiilt vjuahj. Cav xovj emm vji sitvsodvoupt op qmedi (zua jewi vu cuul e voni tmuv epf dep'v xusl op xovj tuniupi) ov't qsucecmz e muv jesfis vu hiv e huuf xusluav op.
 
O'mm fu ov! Jidl, xjz puv. Vjeplt gus vji djemmiphi. tu nz 75vj fez xomm ci Kapi 10, og epzupi imti xepvt vu tvesv vufez.
Ifov: O tvesvif xovj e 25-nopavi xeml op vji seop! O muwi ov!
Ifov Fez 2: O tadl.
 
O tvesvif xovj e 25-nopavi xeml op vji seop! O muwi ov!
Vji vxu xusluavt piif vu ci 45 nopavit muph. Vjisi’t puvjoph xsuph xovj xemloph et e xusluav, cav e 25 nopavi xeml ot xetvif iggusv vuxesft vji djemmiphi.
 
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