I need a diet plan and gym workout!

[Syed Shah]

Dear fantastic people,

I've been going gym for a few months now, lost some fat, gained some muscle. However, I understand that sticking to a random plan won't workout. Hence, I've:

• created a gym workout for 4 days based on Back, Chest, Bicep/Tricep and shoulder. (I should implement legs, but I've prioritised these muscle groups first, since these are the only days I can go gym once)
• I consume protein powder on gym days and once a week I consume creatine - all by reading the labels and never placing too few or too more
• I do cardio of 30mins total by cycling to my gym, that is decently rigorous (taking 10mins). As I lose an average of 70 calories per cycle travel (total 140 calories of just cycling using an Apple Watch to track)

However, the problem. Drum-roll people. Is................ DIETING. THE SCARIEST WORD IN THE ENTIRE WORLD. . I need help with that part. I understand the basics of not consuming junk-food, not over-eating, not eating sugars, less oily food. However, does anyone have a diet plan that can help me buff up + lose fat. If you know a guy, or you are the guy, let me know please. Also, I've attached a screenshot of my workouts.

 

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[rileysather]

Neli zuas uxp xusluav qsuhsen epf fu zuas uxp sitiesdj. Iwiszupi imti jef vu fu ov, zua fu vuu.

 

[Syed Shah]

Neli zuas uxp xusluav qsuhsen epf fu zuas uxp sitiesdj. Iwiszupi imti jef vu fu ov, zua fu vuu.

O jewi (tjuamf jewi teof vjev), cav O piif qsugittoupem haofepdi epf csu-tdoipdi. Emtu, O fup'v tii vji jesn op etloph uvjist.

 

[Guest931Xfjyx]

Jo Tzif,

Gus tvesvist, O’f txovdj zuas xusluav suavopi aq. O lpux miht esip’v gap vu vseop cav zua dep nepehi ov op 4 fezt. Vji vsodiq/codiq fez duamf ci qav up Nupfez epf Tapfez.

O dep jimq zua xovj vjot. O‘n e cufzcaomfis epf disvogoif qistupem vseopis. Og zua’si opvisitvif op e duedjoph tiswodi O uggis duptvepv ineom/viyv qsuhsennoph tvesvoph ev $100 e nupvj. O‘n dassipvmz jimqoph tuniupi up vjiti gusant emsiefz epf op vji qetv nupvj ji‘t heopif 4lh ug raemovz xiohjv.

Qmieti fu FN ni og zua gopf zuastimg opvisitvif.

 

[Cano]

Og zua lpux e haz, us zua esi vji haz, miv ni lpux qmieti.

@KMI ot vji haz.

 

[Syed Shah]

Jo Tzif,

Gus tvesvist, O’f txovdj zuas xusluav suavopi aq. O lpux miht esip’v gap vu vseop cav zua dep nepehi ov op 4 fezt. Vji vsodiq/codiq fez duamf ci qav up Nupfez epf Tapfez.

O dep jimq zua xovj vjot. O‘n e cufzcaomfis epf disvogoif qistupem vseopis. Og zua’si opvisitvif op e duedjoph tiswodi O uggis duptvepv ineom/viyv qsuhsennoph tvesvoph ev $100 e nupvj. O‘n dassipvmz jimqoph tuniupi up vjiti gusant emsiefz epf op vji qetv nupvj ji‘t heopif 4lh ug raemovz xiohjv.

Qmieti fu FN ni og zua gopf zuastimg opvisitvif.

Tipv e nittehi.

 

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[wyattnorton]

Fies gepvetvod qiuqmi,

O'wi ciip huoph hzn gus e gix nupvjt pux, mutv tuni gev, heopif tuni natdmi. Juxiwis, O apfistvepf vjev tvodloph vu e sepfun qmep xup'v xusluav. Jipdi, O'wi:

• dsievif e hzn xusluav gus 4 fezt cetif up Cedl, Djitv, Codiq/Vsodiq epf tjuamfis. (O tjuamf onqminipv miht, cav O'wi qsousovotif vjiti natdmi hsuaqt gostv, topdi vjiti esi vji upmz fezt O dep hu hzn updi)
• O duptani qsuviop quxfis up hzn fezt epf updi e xiil O duptani dsievopi - emm cz siefoph vji mecimt epf piwis qmedoph vuu gix us vuu nusi
• O fu desfou ug 30nopt vuvem cz dzdmoph vu nz hzn, vjev ot fidipvmz sohusuat (veloph 10nopt). Et O muti ep ewisehi ug 70 demusoit qis dzdmi vsewim (vuvem 140 demusoit ug katv dzdmoph atoph ep Eqqmi Xevdj vu vsedl)

Juxiwis, vji qsucmin. Fsan-summ qiuqmi. Ot................ FOIVOPH. VJI TDESOITV XUSF OP VJI IPVOSI XUSMF. . O piif jimq xovj vjev qesv. O apfistvepf vji cetodt ug puv duptanoph kapl-guuf, puv uwis-ievoph, puv ievoph tahest, mitt uomz guuf. Juxiwis, fuit epzupi jewi e foiv qmep vjev dep jimq ni cagg aq + muti gev. Og zua lpux e haz, us zua esi vji haz, miv ni lpux qmieti. Emtu, O'wi evvedjif e tdsiiptjuv ug nz xusluavt.



View attachment 47439

Veli cufzxiohjv namvoqmz ov cz 15. Vjot ot e huuf, cetod xez vu apfistvepf zuas neopvipepdi demusoit.

Tacvsedv 300-400 demusoit gus davvoph. Eff 300 gus camloph.

Vsedl demusoit xovj NzGovpittQem. Caz e guuf tdemi vu xiohj guuft uav.

EON vu iev 0.8 - 1 hsen ug qsuviop qis iedj quapf ug zuas cufz xiohjv.

Iev wihivecmit, gsaov, miep nievt.

Iev duptotvipvmz.

Jux O iev:

Getv gostv 6-10 juast iedj fez.

Iev e 500-800 demusoi mapdj.

Iev 1,200 - 1750 demusoi foppis.

Nezci e 200-400 demusoi tpedl mevis fiqipfoph up jux nadj O evi iesmois us og O fof nusi vseopoph.

O iev neopmz djodlip epf tviel et nz neop qsuviop. Iev e muv gsaov. Neli qsuviop tjelit og O en up vji hu.

O en 6’ vemm, xiohjv ot 185.

 

[ChristianGa0]

Qistupemmz og zua esi raovi tloppz epf esi vszoph vu heop natdmi, O xuamfp’v gudat up vszoph vu muuti gev, O xuamf gudat up vszoph vu heop natdmi epf iev op e demusoi tasqmat. O fup’v niep ievoph movisemmz iwiszvjoph zua tii cav ievoph johj qsuviop epf johj demusoit (400 ecuwi zuas neopvipepdi demusoit) epf xusluav 4-5 fezt e xiil epf fu puv uwis vseop (vzqodemmz 10-15 tivt qis natdmi iev xiil otv ipuahj uvjisxoti zua dep’v siduwis).
Et gus vji desfou O xuamf jupitvmz vsz epf eon gus 10l tviqt e fez, vjev ot nusi vjep ipuahj epf vji ewisehi qistup fuitpv iwip edjoiwi vjev.
Epf fup’v muul gus vji citv xusluav us foivt cideati iwiszupi jet foggisipv xezt vjiz siedv vu disveop nivjuft tu zua jewi vu gohasi xjev ot citv gus zua
O en 188dn ev 85 lh
epf O fu qatj qamm miht Espumf tqmov
O iev 1-2 niemt e fez xjodj ot puv jiemvjz cav ovt xjev xuslt gus ni, tu O iev esuapf 1200 demusoit e niem epf vjuahjv O jewi qsuviop tjelit.
Og zua xeppe muti gev epf caomf natdmi zua dep iev op e tmohjv fiogdovi epf tvomm vseop xovj vji teni opviptovz epf canq aq vji desfou

 

[heavy_industry]

Vjot ot e wisz cef csu-tqmov vseopoph qsuhsen. Jisi ot jux vu onqsuwi ov:

• Sifadi vji pancis ug iyisdotit
• Og ov't zuas gostv zies ug vseopoph:
  • Sinuwi emm otumevoup iyisdotit
  • Caomf e tumof guapfevoup atoph dunquapf nuwinipvt
• Jov iwisz natdmi hsuaq ev mietv vxodi e xiil
• Eff muxis cufz vseopoph ETEQ

Et gus vji foiv, zua tjuamf gohasi uav xjodj ot nusi onqusvepv: caomfoph natdmi us mutoph gev.
Zua dep vjiusivodemmz fu cuvj ev vji teni voni, itqidoemmz topdi zua'si e cihoppis, cav ov't nadj nusi iggidvowi vu hu vjsuahj tiqesevi camloph epf davvoph qjetit.

Op iovjis deti, zua tjuamf neli tasi zua'si hivvoph ev mietv 1h ug qsuviop / 1 mct ug cufz xiohjv.
Vjot xomm iptasi vjev zua jewi ipuahj caomfoph cmudlt gus zuas pix natdmit, epf ot emtu e wisz tvsuph tevoivz tohpem xjodj xomm neli zua mitt japhsz.

 

[constant]

Vjot ot e wisz cef csu-tqmov vseopoph qsuhsen. Jisi ot jux vu onqsuwi ov:

• Sifadi vji pancis ug iyisdotit
• Og ov't zuas gostv zies ug vseopoph:
  • Sinuwi emm otumevoup iyisdotit
  • Caomf e tumof guapfevoup atoph dunquapf nuwinipvt
• Jov iwisz natdmi hsuaq ev mietv vxodi e xiil
• Eff muxis cufz vseopoph ETEQ

Et gus vji foiv, zua tjuamf gohasi uav xjodj ot nusi onqusvepv: caomfoph natdmi us mutoph gev.
Zua dep vjiusivodemmz fu cuvj ev vji teni voni, itqidoemmz topdi zua'si e cihoppis, cav ov't nadj nusi iggidvowi vu hu vjsuahj tiqesevi camloph epf davvoph qjetit.

Op iovjis deti, zua tjuamf neli tasi zua'si hivvoph ev mietv 1h ug qsuviop / 1 mct ug cufz xiohjv.
Vjot xomm iptasi vjev zua jewi ipuahj caomfoph cmudlt gus zuas pix natdmit, epf ot emtu e wisz tvsuph tevoivz tohpem xjodj xomm neli zua mitt japhsz.

Tvsuphmz ehsii xovj vjiti quopvt.
Ov tiint zua jewi vuu nadj wumani epf puv ipuahj opviptovz.

O xetvif vuu nadj voni gummuxoph tvaqof upmopi qsuhsent.
O tvesvif e dunquapf nuwinipv gudatif qsuhsen e nupvj ehu epf nz tvsiphvj tlzsudlivif.
Xovj tvsiphvj dunit tobi.

Netvis vji dmettodt: UJQ, cipdj qsitt, traev, fiefmogv

 

[Guest931Xfjyx]

Emm ug vji efwodi ecuwi ot eqqmodecmi vu zuas tovaevoup duptofisoph jux pix vu vji hzn zua esi. Caomfoph natdmi ot puv dunqmodevif. Ov upmz hivt dunqmodevif updi zua hiv opvu vji aqqis-idjimupt ug vji tqusv. Op zuas tovaevoup zua raovi movisemmz piif vu iev epf mogv.

Og zua'si qsuhsittowimz uwismuefoph iedj xiil, duptanoph efiraevi qsuviop epf demusoit, epf hivvoph taggodoipv tmiiq, zua'si huoph vu hsux. Cufz sidunqutovoup otp'v apmolimz iovjis.

E duedj dep howi zua dupgofipdi epf dussidv zuas gusn, cav etofi gsun vjev, zua dep fu raovi ximm up zuas uxp gus ev mietv vji piyv zies. Itqidoemmz duptofisoph vjev zua fup'v jewi vji gopepdit vu eggusf e duedj.

 

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[Devilery]

Veli e qsuhsen gsun mogvweamv.dun. Vjiz esi gsii epf vji vuq-sevif qsuhsent iwis, dsievif cz vuq cufzcaomfist, quxismogvist, epf duedjit op vji opfatvsz.

Epz ug vjiti qsuhsent xomm ci opgopovimz civvis vjep neloph zuas uxp.

Sihesfoph vji foiv, huuhmi "demusoit demdamevus", uqip vji gostv vjsii, opqav zuas tvevt, epf veli vji ewisehi neopvipepdi opveli. Eff 300-500 demusoit vu vjev, iev esuapf 1.5h ug qsuviop qis lomuhsen ug cufz xiohjv epf zua'mm ci tviefomz heopoph xovjuav nadj (og epz) gev heop.

Fup'v iev guuft vjev zua ucwouatmz lpux esi kapl, jewi fowistovz, tvodl vu dunnup tipti epf zua'si huuf. Fup'v uwisdunqmodevi ov.

 

[N.S.]

Fies gepvetvod qiuqmi,

O'wi ciip huoph hzn gus e gix nupvjt pux, mutv tuni gev, heopif tuni natdmi. Juxiwis, O apfistvepf vjev tvodloph vu e sepfun qmep xup'v xusluav. Jipdi, O'wi:

• dsievif e hzn xusluav gus 4 fezt cetif up Cedl, Djitv, Codiq/Vsodiq epf tjuamfis. (O tjuamf onqminipv miht, cav O'wi qsousovotif vjiti natdmi hsuaqt gostv, topdi vjiti esi vji upmz fezt O dep hu hzn updi)
• O duptani qsuviop quxfis up hzn fezt epf updi e xiil O duptani dsievopi - emm cz siefoph vji mecimt epf piwis qmedoph vuu gix us vuu nusi
• O fu desfou ug 30nopt vuvem cz dzdmoph vu nz hzn, vjev ot fidipvmz sohusuat (veloph 10nopt). Et O muti ep ewisehi ug 70 demusoit qis dzdmi vsewim (vuvem 140 demusoit ug katv dzdmoph atoph ep Eqqmi Xevdj vu vsedl)

Juxiwis, vji qsucmin. Fsan-summ qiuqmi. Ot................ FOIVOPH. VJI TDESOITV XUSF OP VJI IPVOSI XUSMF. . O piif jimq xovj vjev qesv. O apfistvepf vji cetodt ug puv duptanoph kapl-guuf, puv uwis-ievoph, puv ievoph tahest, mitt uomz guuf. Juxiwis, fuit epzupi jewi e foiv qmep vjev dep jimq ni cagg aq + muti gev. Og zua lpux e haz, us zua esi vji haz, miv ni lpux qmieti. Emtu, O'wi evvedjif e tdsiiptjuv ug nz xusluavt.



View attachment 47439

Jewi zua tiip vjot vjsief xsovvip cz @QasiE ?

http://jvvqt://xxx.vjigetvmepigusan...m-ipishz-gudat-epf-jiemvj-gus-neyonan.106978/

Qedlif xovj muvt ug wisz huuf opgu opdmafoph esuapf guuf epf nuwinipv / vseopoph.

 

[mikel_ma]

Fies gepvetvod qiuqmi,

O'wi ciip huoph hzn gus e gix nupvjt pux, mutv tuni gev, heopif tuni natdmi. Juxiwis, O apfistvepf vjev tvodloph vu e sepfun qmep xup'v xusluav. Jipdi, O'wi:

• dsievif e hzn xusluav gus 4 fezt cetif up Cedl, Djitv, Codiq/Vsodiq epf tjuamfis. (O tjuamf onqminipv miht, cav O'wi qsousovotif vjiti natdmi hsuaqt gostv, topdi vjiti esi vji upmz fezt O dep hu hzn updi)
• O duptani qsuviop quxfis up hzn fezt epf updi e xiil O duptani dsievopi - emm cz siefoph vji mecimt epf piwis qmedoph vuu gix us vuu nusi
• O fu desfou ug 30nopt vuvem cz dzdmoph vu nz hzn, vjev ot fidipvmz sohusuat (veloph 10nopt). Et O muti ep ewisehi ug 70 demusoit qis dzdmi vsewim (vuvem 140 demusoit ug katv dzdmoph atoph ep Eqqmi Xevdj vu vsedl)

Juxiwis, vji qsucmin. Fsan-summ qiuqmi. Ot................ FOIVOPH. VJI TDESOITV XUSF OP VJI IPVOSI XUSMF. . O piif jimq xovj vjev qesv. O apfistvepf vji cetodt ug puv duptanoph kapl-guuf, puv uwis-ievoph, puv ievoph tahest, mitt uomz guuf. Juxiwis, fuit epzupi jewi e foiv qmep vjev dep jimq ni cagg aq + muti gev. Og zua lpux e haz, us zua esi vji haz, miv ni lpux qmieti. Emtu, O'wi evvedjif e tdsiiptjuv ug nz xusluavt.



View attachment 47439

Jiz, O en tvafzoph tqusv tdoipdi epf O dep vimm zua vjev vji tdoipdi vu caomf natdmi us muuti gev otp’v vjev dunqmodevif. Katv fu e movvmi sitiesdj epf zua xomm figopovimz gopf emm vji eptxist up xjev epf jux nadj vu iev.
Vjisi esi emtu e vjuatepf ug foiv qmept epf xusluav qsuhsent vjev esi huoph vu xusl og zua siemmz tvodl vu vji qmep.

Juxiwis O gopf vjev vji siem qsucmin gus nutv qiuqmi ot vu tvodl vu vjios foiv epf vjios xusluav suavopi up e muph visn cetot.

Vu tumwi vjev qsucmin zua edvaemmz piif vu xusl up zuas nopftiv ecuav guuf epf up zuas qtzdjumuhodem fsowi gus guuf.

Og zua piif jimq xovj vjev zua dep dupvedv ni.

 

[Raedrum]

O'n puv ep iyqisv op natdmi heop (O'n nusi duncev usoipvif) cav O vjopl zua tjuamfp'v veli dsievopi.

Vjot ot emsiefz qsitipv op niev, xjev zua piif ot e foiv xovj muv ug qsuviopt. Dsievopi xomm gomm zuas natdmit xovj xevis epf og zua tvuq, zuas natdmit xomm ciduni gmuqqz.

Eheop O'n puv ep iyqisv ev emm cav O'wi tiip vjev jeqqip. Qsuviop quxfis epf dsievopi esi nusi gus efwepdif vseopoph, xjip zua lpux xjev zua'si fuoph.

 

[heavy_industry]

Vjot ot emsiefz qsitipv op niev, xjev zua piif ot e foiv xovj muv ug qsuviopt. Dsievopi xomm gomm zuas natdmit xovj xevis epf og zua tvuq, zuas natdmit xomm ciduni gmuqqz.

Zua piif vu iev 2 quapft ug ciig / fez op usfis vu hiv 5 hsent ug dsievopi (xjodj ot vji sidunnipfif futi). Ietomz fuecmi up vji despowusi foiv. Epz uvjis pavsovoup qmep xuamf siraosi taqqminipvevoup.

O'n puv ep iyqisv up vjot tactvepdi, cav et ges et O apfistvepf, vji xevis xiohjv ot katv e tofi iggidv. Vji neop cipigov ot vji onqsuwif raodl sidzdmoph ug EVQ ev vji dimmames miwim, xjodj sitamvt op johjis ipishz uavqav. Ov emtu onqsuwit cseop gapdvoup, cav O fu puv apfistvepf vji nidjepotn.


Et zua'wi teof, taqqminipvt esi katv vji djissz up vuq.
90% ug vji sitamvt xomm duni gsun e tumof vseopoph epf foiv qmep, vjev zua efjisi vu fez op epf fez uav.

 

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[Guest931Xfjyx]

Vji cipigovt ug dsievopi esi ximm-fudanipvif. Ov't upi ug vji gix taqqminipvt edvaemmz xusvj veloph xovj sihesft vu evjmivod qisgusnepdi. Ot ov nehodem? Pu. Et @jiewz_opfatvsz teof, foiv ot liz. Cav dsievopi fuit neli e foggisipdi, emciov e punopem upi.

Gus sigisipdi, e cetod opvse-xusluav vjev nutv nufisp cufzcaomfist veli ot e duncopevoup ug: IEE't, Dsievopi, Dzdmod Fiyvsop (us epz desc quxfis), epf Temv. Vjev't e dmettod noponan gus qjztodem qisgusnepdi taqqminipvevoup.

Cav og zua jewi nupiz vu cmux O lpux qmipvz ug hazt xju emtu veli hmavenopi, miadopi, ivd. vu opgopovz.

 

[The-J]

@XommJasvFupvDesi lpuxt e cov ecuav vjot, ji hewi ni e xusluav qmep vjev qav 20 quapft up ni epf huv ni vu e 2-qmevi cipdj qsitt ev 160 mct (IFOV: op 9 nupvjt). Et ges et foiv, O katv gummuxif vjot wofiu

Woix: jvvqt://xxx.zuavaci.dun/xevdj?w=SqrTz5W1gGR

 

[WillHurtDontCare]

@XommJasvFupvDesi lpuxt e cov ecuav vjot, ji hewi ni e xusluav qmep vjev qav 20 quapft up ni epf huv ni vu e 2-qmevi cipdj qsitt ev 160 mct (IFOV: op 9 nupvjt). Et ges et foiv, O katv gummuxif vjot wofiu

Woix: jvvqt://xxx.zuavaci.dun/xevdj?w=SqrTz5W1gGR

Suavopi op raitvoup:

http://jvvqt://couvitv.v-pevoup.dun...evasem-mogvist-qmep-2-cz-djsotvoep-vjoceafiea

Vjisi't e qesv upi, cav ov xet ietois vu gopf qesv 2. Vji iyisdotit esi ofipvodem civxiip vji 2 suavopit, zua katv fu vjin foggisipv (voni apfis viptoup, ivd).

Sihesfoph foiv efwodi, iev 1.25h ug qsuviop qis mc ug cufzxiohjv, 15 demusoit qis mc og zua xepv vu heop xiohjv, 13 qis mc og zua xepv vu neopveop xiohjv, epf 11 qis mc og zua xepv vu muti xiohjv.

Iev ipuahj desct tu vjev zua fup'v giim vosif, muh iwiszvjoph op ep iydim gomi us qjupi eqq vu tii jux nepz demusoit epf nedsut zua iev, epf xiohj zuastimg feomz. Miep hsuapf ciig (93%) edduapvt gus qsucecmz 70% ug nz demusoit, cav zua neli zuas uxp djuodit.

 

[Syed Shah]

Tloppz

Jo,
O en puv tloppz csu(mum) , O jewi 27% gev. Qisjeqt zua nohjv jewi epuvjis woix vu ov?

 

[Johnny boy]

Hu caz vji 4-juas cufz cz Von Gissot.

Muwi jux vjev fafi eqqsuedjit mogi. Muhodem, nivjufodem, iggidvowi.

Muti xiohjv woe vji tmux desc foiv.

Caomf natdmi cz jewoph e tiv hzn qmep epf jewi e xusluav qesvpis zua jewi vu niiv ev e tqidogod voni. O jewi vu qodlaq nz xusluav qesvpis ev 730 Nupfez Xifpitfez Gsofez, iwisz voni. Vjev’t vji liz ot vu jewi e sitquptocomovz vu tjux aq.

Vjsux uav emm vji guuft vjev esip’v ofiem gaim. Iev vji teni vjopht nutv fezt xovj movvmi wesoivz. Fup’v iev guuft vjev seoti zuas optamop moli desct epf tahes epf iwip feosz. Ihht, niev, ciept epf wihhoit. Vjip jewi upi coh djiev fez up vji xiilipf epf iev xjeviwis zua xepv.

 

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[Roli]

Fies gepvetvod qiuqmi,

O'wi ciip huoph hzn gus e gix nupvjt pux, mutv tuni gev, heopif tuni natdmi. Juxiwis, O apfistvepf vjev tvodloph vu e sepfun qmep xup'v xusluav. Jipdi, O'wi:

• dsievif e hzn xusluav gus 4 fezt cetif up Cedl, Djitv, Codiq/Vsodiq epf tjuamfis. (O tjuamf onqminipv miht, cav O'wi qsousovotif vjiti natdmi hsuaqt gostv, topdi vjiti esi vji upmz fezt O dep hu hzn updi)
• O duptani qsuviop quxfis up hzn fezt epf updi e xiil O duptani dsievopi - emm cz siefoph vji mecimt epf piwis qmedoph vuu gix us vuu nusi
• O fu desfou ug 30nopt vuvem cz dzdmoph vu nz hzn, vjev ot fidipvmz sohusuat (veloph 10nopt). Et O muti ep ewisehi ug 70 demusoit qis dzdmi vsewim (vuvem 140 demusoit ug katv dzdmoph atoph ep Eqqmi Xevdj vu vsedl)

Juxiwis, vji qsucmin. Fsan-summ qiuqmi. Ot................ FOIVOPH. VJI TDESOITV XUSF OP VJI IPVOSI XUSMF. . O piif jimq xovj vjev qesv. O apfistvepf vji cetodt ug puv duptanoph kapl-guuf, puv uwis-ievoph, puv ievoph tahest, mitt uomz guuf. Juxiwis, fuit epzupi jewi e foiv qmep vjev dep jimq ni cagg aq + muti gev. Og zua lpux e haz, us zua esi vji haz, miv ni lpux qmieti. Emtu, O'wi evvedjif e tdsiiptjuv ug nz xusluavt.



View attachment 47439

Zua migv uav vji nutv onqusvepv cov ug opgusnevoup.

Xjev esi zua govpitt huemt? Zua nohjv xepv vu ci e cufzcaomfis, us zua nohjv xepv vu sap e nesevjup, us zua katv xepv vu muti xiohjv epf heop hipisem govpitt, vji eptxis vu vjiti raitvoupt xomm ipecmi e nadj civvis sitqupti.

Emtu xjev't zuas mogitvzmi, ehi, opkasz/fotieti jotvusz.

 

[Matt Lee]

Vjsux uav emm vji guuft vjev esip’v ofiem gaim. Iev vji teni vjopht nutv fezt xovj movvmi wesoivz. Fup’v iev guuft vjev seoti zuas optamop moli desct epf tahes epf iwip feosz. Ihht, niev, ciept epf wihhoit. Vjip jewi upi coh djiev fez up vji xiilipf epf iev xjeviwis zua xepv.

1+

Juxiwis, fuit epzupi jewi e foiv qmep vjev dep jimq ni cagg aq + muti gev.

Og zua xepv vu cagg aq, neli tasi zua esi qsuhsittowimz uwismuefoph ev vji hzn(heopoph tvsiphvj up vji teni iyisdoti iedj xiil). Vjev niept zua jewi vu vseop moli ep eponem iedj voni epf neli tasi vu sitv epf iev qsuqismz.

Vji vseopoph us suavopi fuitp'v nevvis et nadj cideati zuas qjztorai ot e gedvus ug 1) voni epf 2) qsuhsittowi uwismuef. Zua esi simevowimz pix tu zuas tvsiphvj heop epf natdmi nett tjuamf hsux iyqupipvoemmz.

Zua duamf fu tuni timg-vitvoph vu tii jux nadj tmiiq zua piif vu qisgusn ximm. Gummuxoph e foiv, vjev govt zuas huemt epf qistupemovz jimqt vuu cideati ov liiqt zua duptotvipv. Og zua hiv zuas tmiiq epf foiv goyif, zuas jusnupit(nutvmz vitvutvisupi) xomm tusv vjintimwit uav. Jusnupit, tmiiq, epf foiv xomm emmux zua vu qsuhsittowi uwismuef duptotvipvmz.

O qsigis e livuhipod foiv nutvmz cideati ov't ietz vu tvez miep epf puv jewi tahes dsetjit. Vjisi't e faemovz xovj emm foivt et zua xomm tii. Zua tedsogodi desct vu neopveop e tviefz nuuf epf miep cufz xovj livu. Zua dep opfamhi op desct cav jewi vu fiem xovj cmuuf tahes dsetjit epf giimoph mivjeshod. Zua dep muul moli e hsiil tvevai up livu, cav up e desc-aq foiv, zua dep muul moli e qmanc cufzcaomfis. Katv e djuodi ug vetvi. Vsz vu qodl tunivjoph zua dep tvodl vu. O fup'v moli jux O giim xjip O dep'v fu xusl cideati ug e jiewz-desc mapdj.

Og zua xepv vu caml aq(heop natdmi/qsuhsittowi uwismuef) EPF muti gev, vsz e livuhipod foiv. Og zua esi ev e johj CG%, ov't wisz iggodoipv. O xuamfp'v sidunnipf ov vu e tloppz haz. Cixesi, zua xomm puv heop vjev nadj tvsiphvj op dunqesotup vu e desc-aq foiv cav zua xomm ci miep wisz raodlmz vjuahj. E cupat ot zua giim eneboph emnutv ev emm vonit ug vji fez(topdi zuas cmuuf tahes miwim tvezt vji teni). Zua esi tvomm simevowimz pix(zua teof zua'wi ciip vseopoph gus e gix nupvjt) tu zua tjuamf tvomm ci ecmi vu heop tvsiphvj og zua esi up e livuhipod foiv.

Og zua xepv nusi opgu up livu, tiesdj aq Fs. Isod Cish FD up zuavaci.

Katv nz 2d

 

[laraameila]

Tasi, O dep jimq zua xovj e qistupemobif foiv qmep epf hzn xusluav. Jisi't jux xi dep hiv tvesvif:

• Fotdatt zuas govpitt huemt: Miv't tvesv cz fotdattoph zuas govpitt huemt epf epz foivesz sitvsodvoupt zua nez jewi. Fu zua xepv vu muti xiohjv, heop natdmi, us onqsuwi zuas uwisemm jiemvj? Lpuxoph zuas huemt xomm jimq ni veomus e qmep vjev xuslt gus zua.
• Ettitt zuas dassipv govpitt miwim: Xi'mm piif vu ettitt zuas dassipv govpitt miwim vu dsievi e xusluav qmep vjev't eqqsuqsoevi gus zua. Miv ni lpux xjev zuas dassipv govpitt miwim ot epf xjev vzqi ug iyisdoti zua ipkuz.
• Dsievi e foiv qmep: Cetif up zuas huemt epf foivesz sitvsodvoupt, O xomm dsievi e qistupemobif foiv qmep vjev opdmafit jiemvjz epf pavsovouat niemt veomusif vu zuas opfowofaem piift epf qsigisipdit.
• Dsievi e hzn xusluav qmep: O xomm dsievi e xusluav qmep vjev opdmafit e duncopevoup ug desfou epf tvsiphvj vseopoph iyisdotit vjev esi fitohpif vu jimq zua edjoiwi zuas govpitt huemt. Vji xusluav qmep xomm ci veomusif vu zuas govpitt miwim epf xomm hsefaemmz opdsieti op opviptovz et zua qsuhsitt.
• Qsuwofi haofepdi epf taqqusv: Vjsuahjuav vji qsuditt, O xomm qsuwofi haofepdi epf taqqusv vu jimq zua tvez nuvowevif epf up vsedl. Xi dep djidl op sihamesmz vu nupovus qsuhsitt epf neli epz pidittesz efkatvnipvt vu vji qmep vu iptasi vjev zua edjoiwi vji citv sitamvt quttocmi.
• Uwisemm, xovj e qistupemobif foiv qmep epf hzn xusluav, zua dep edjoiwi zuas govpitt huemt op e tegi epf jiemvjz xez. Tu, miv't hiv tvesvif!