the situation is serious I have to be physically ready for in
twenty days ... it was not planned but during the holidays of Toussaint
I'm leaving to Lyon to join my team MFT and we will do a photoshoot
I was warned yesterday and I told myself this is we're going to be lean for the photos
because we will not allow ourselves not to be lean for a photoshoot
it does not do the job especially to boast a physic so even if I do not promote
make a cut in the 2-3 first years of bodybuilding
here I will have to do it this is a mini cut and it allows to show
the muscles a little better so here you have the starting result when i contract
the abs you see it's not terrible
and so as you see there is some fat to lose
like yesterday it was the last day of the mass gain I allowed myself a
dinner without counting the calories and I sent myself
some fajitas and a half pot of ben & jerry's so it's normal that this
morning I'm a little veiled I did water retention
so my weight this morning is 73.8kg yesterday when I weighed myself
in the morning I was 71.5kg
so I took two pounds but it's water retention with
what I ate yesterday and the weight of food
so no worries and how am I going
take so what will happen is that I reduced my calories to 15% under my maintenance
which allows me to eat another 2300 calories the
workout days and 2100 the boxing days and I do a psmf the day of rest
which is Sunday so I eat around
1200-1300 calories only the necessary protein per day
1.8g per pound of body weight and little lipids and carbohydrates but it's a
complex technique I you explained it in another video
so I decided to take you with I told myself why not do
a little video in which you accompanied me all these fifteen sixteen
days of dry because we are the I like it, or I do not have a joux on the 27th of
except until the 26th it was necessary video all this is going to make seventeen days of
preparation for 17 days we will see the difference in weight and difference
physical because you have today I would like some little summer dresses
during certain days of the week and we'll see that together
so I will share my mac os what am I eating all the same day
and that's for today with the general carbohydrates in the blood
gmac home is needed this morning I'll succeeds and why hide galleries
accomplish the ponotes of the day so today I took a pot of
white cheese 0% a little cocoa and big what
made 529 commitment 154 years perished and 35 grams of protein
so let's say you do not mind me up to the idea as I wanted to already said
when you're a kennel next day it do not decrease these cases the other
because otherwise your body is going imagine too much famine and he goes
keep everything you ate so what you have to do is
eat normally here as I request my dry calories are moved and the
paintings so I still have backgrounds earlier said the 2300 test eat the
2300 women to erect an email to quads blow story today I
ate 1000 calories no it does not work like that otherwise we will not correct
gift it will store and it'll be a by contrast and as usual
hope a little small deficit of 100 calories every day of the week and a
little more supports not even make him a drastic cut of the gallery
synonymous with keeping everything and that sense of life so that's it so I did a fair
back from the crossroads where I worked now this is my second meal of
the danger day here quine berry will have tomato cucumber
and asparagus there are no sources of protein
firstly why you will see that with dessert and your sic I talked
music because I'm a seat that I cut carbohydrates in these games
do not always mean locarn but here what I want to do
it's me since because I like it's because its voluminous and I like
the volume a lot and we can eat some carbohydrates in dry what is needed
it's having your protein intake and hope six months 730 grams of
protein a day I must also have enough beds here picked up a gram per
two robbers which makes me 70 g of lipids
I have the rest of the time the days when I trains me about 280 grams of
mule-drivers that I'm going to eat here is talking of magnitude with rice and the ones that
will probably have good sources of carbohydrates
oatmeal taper turned that it's not considered flexible
because I practice flexible clay his 23 years old or sliimy and but that had
no time I put asparagus because after doing a cheat
thousand you always have tensions of water and how after a proportion
from very simple to very much next day at 6 4 5 liters and eat some
foods that are said to be ethical safe that means we have to slip here by
example but hopes to seduce ethics and eat a lot of vegetables and fruits
because it's africa on our islands and you really have an effect
diuretic when you go to print the young
man stood besides not ready you have to spend the k would have done it
eat brussels you will take the water retention should not be stressed
by the coi was waiting 3 4 days or even in revenge normally and eating which I
told you diuretics next day you will see that just four days
most of the wood will be gone essakl blue so is according to you will almost figure
in duplicate to you will already see that the difference in my weight in three
four days otherwise I'll show you she will be great
easily in two pounds why would not put water
visit about 400 calories about 17 50 kcal 6 passes in a gain of
more calories this morning 300 calories that they are around 1000
caloric on 2100 three days of doing to go after is to go to train
leg surrender today we're going well in China and I go green
stay well a good grace hours today gallery glières and more
of that after that I'm going to eat a little meal a little snack something
with at least 20 g 25 g small posts formerly I will go to class and
when I go back in the evening I'm going eat the eight hundred thousand calories that
brest because it allows me to sleep well
I would like music in the evening a myth that the carbs evening their
to grow the supermarket to sleep well as I would not exceed maintaining
calories I'm going to lose weight it's good to eat a lot at night
because after you sleep common had to so how's going to spend my dry so in
does bodybuilding days I'm going put the most calories spent as
that it allows me to have a lot of calories in the belly before going
to train and try to keep losses that's pretty good and not
decrease losses even deaths of improve and boxing days
eat 2100 calories which is about 1 of normal physics and the days when
I do not train it to be a country emerge as the days of fox I stay
at 2100 not higher because we do not saw no need for much strength
but I have young people see a of energy so I'm lying technology
we have all 250 g but the day rest I eat 130 g of protein 65
grams of carbohydrates and 50 grams of fat which is very very low in calories this
which makes me leader in calories on a day is very low on the good
month that a big back thomas but at least it allows me to have more calories
on the days when I train risk to have more energy
besides I have technical for people like me who are dry world the
know not too greedy because your brain is preparing in advance a style
I really feel like that very much like the plate
there will be a lot of food today when in fact there is little
nokia is satisfied it's going to be there a way of visually cheating what
can he over past that is that the stomach he'll settle for the
equals everything when you arrive in our plate and that you see
now that you have a small amount to eat it will get in
place in his head saying I can eat it
so I'm happy with this and a nice example when you go to
restaurant voices your guest the small but when you finish you
go chick why because your brain saw what there was to eat
and he said to himself ok I would not to be to eat his ba ate a quantity
infinite that could help save admire it all and so they're getting ready
start a technique is to eat with covered little ones look at me
I'm too expensive is tiny but at the less I can do a lot of
mouth and I feel like eating a lot to the deal was said it's a
lace system and even in volume sometimes between eating technique
a lot of volume of 4 years is ch if you do not want to have done too much
same time a fourth tip for the road
eat the transformed month possible because that not processed foods they have
an effect on the digestion that is beneficial too much move forward I explain myself
same mass hold but it's less necessary years is your goal is to
lose weight with the least deficit of time possible for that eats the
fewer ingredients transform why because a processed food for the
digest turban sent a lot of calories by
counter for digesting a food that have transformed fear and thought by halak
allan i have so stage y is is composed essentially food
transformed and will spend more calories than they ate from
processed foods but afterwards, be aware and
if you make use of it in the long run say three months at the bar you
restrict by eating none had less strong but we're going more
strict and you will crack so get allow 10 15% profitability
some days and two less it's a good way to do it m
keep in mind that - I am trained the more you disassemble theory for ten
youth so here's the dessert is with me in
my head a lot of volume we associate and we have a
fruit my second I told you the important expression at that moment that
it is that prostheses envions version to calories and when the louvre
it looks like you're eating a marshmallow except that in fact not at all it's that
egg whites if you want the recipe his debut on the chain of my pottery
liane hit of the metric failed the prayer march you can cut it
it really is
this texture
he rejects me I say marshall not
satisfied with sweet and in addition you eat sideways then
which says better and in addition it is the one in calories here the sprints you have
says heather russell a citrus the agglos allow for better digestion and therefore
it allows you to be less hilly hand to eat
the second day now we are 10 October baptizes him at the ptom I speak I
will book my plane tickets so I'm leaving on August 26 in the morning the maxi
I would dare the physics was then run the show photos
as soon as we speak to sion in the meantime today I'm boxing day so
2100 calories this morning I ate a cold porridge
with cottage cheese such sum equivalent 600 calories this afternoon I
ate fish with vegetables and bulgour the equivalent of 500 calories
did they stay milian riffaud two meals which is the meal of the
very boxing snack and evening meal which will be constituted also the most
so cannon comes back with a good dose of hot pot here for
very boxing accumulation you can not take too much to isolate one
Porridge but the French paschal udc diet
you want to have more come because the goal is really to be satiated
with - kalou here i made an IDE port in which and I have a hard time doubting the
it will add some volumes
cost does not change calories increases by almost nothing so I'm going
to eat is on time and that's about 4,500 gallery for info monique
easily makes a kilo it's true gold
so here you go as you'll see in the clip just before it's a porridge
in which I put a zucchini I'll remember it I remind them
I mixed with 70 g of oats the agreement was 250 grams general I like touch
part of the water but I like better accounts for seven minutes and again
three minutes which makes ten deaths at total
the big ones for it to be quite expensive and that's a little taste
sweet which is a pleasure and then I put them in the fridge during
two three hours and now eat it with 230 grams of watermelons and 100 g
raspberries all for 410 calories and frankly
volume level we are good we have a kilo of food or is really good and
so that's what you need to do as you said a lot of volume that that
was satisfied I have no time to think about the cut to what you have
already every time all sales august august this video in
which I will show you my dry on two weeks you share some
techniques to chain their galleries and either small headings make
pleasure with its low in calories either rich in volume so we will see his rage and
of the video the bomb the mans down who did this and then in two hours I
go to boxing when I come back a reception galleries for my meal from
evening mouassa pleasure besides at level of my workouts
bodybuilding I decided not to decrease neither the intensity nor the volume
of training because it just risks to make me
decrease my muscle prose because in twenty days there really is the way
normally if the dry well done it there is no problem they fail at 15
% of deficit she told you that you have to do some calculations by yourself
even there are plenty if you bring you who shows you how to calculate your
I'm going to do it according to me it's different for everyone
everyone knows about fifteen calories different
so if you want a little more information on it says that me in
comment and I will make you a video in which I teach you how to count
for example your retaining gallery or your macros all you want I
can you explain everything I'm going to that you ask me in comment
yesterday my problems I will do it with you so here I am back from boxing a
little exhausted it is 21:30 already done a little badly
everywhere but with years he has three-day boxing with
ice cubes and off course of course it's not the best
comscore coupled with fitness but well we can make concessions and
having fun in two different sports and I spent the calories today at
move everywhere to go there paper all that so finally the side
physical may be bigger blue good
day better if I part of the bands blue point too fast but of course
when I was to forget gallery because that it's not my father too fast so and
if it's solo but a huge salad about 300 calories with 2000 of
rapeseed or time for Omega 3 Omega 3 jets of rice or of course progressive
omega-3 animals so sources of fish oil fish for example
but hey I take it in capsules about 3 grams a day and I take
rapeseed oil linseed oil as plant omega-3 source that moans 10
liters and I took a message from balsamic vinegar and tomato salad
against and tangerines because I like the salty sweet congo
as you can see it's when even a big fat salad for
talk to my head and I'm going to eat that here I was left with a calorie will surely
lipids and lead party brothers dawa always something for example
to have what rice cakes of 3o the apx myth
a contract hope to finish my fibers emma lipids and of course it's a little
flexible eating patties of rice something like that puts a little
flexibility is not bad either to not be frustrated but here it is
day 3 of the cuttlefish so there was the first day
if I have it when I asked myself I was at 73 kg 8 and just
strongly to September four objects pledge kilos four in
two days these lizards except that this is the case why I had you a lot
of water and I have not lost much but with the deficit that I will have on the
week the bigger periods
but currently this padura sus the goal today I'm going to you
to film a search of the pharmacies where I I'm dry with my four hours of
the day I'm going to share you with little tips for eating
much evolved and few calories so for this video I'll put you here because
that she's already out and a belt to have all the video with the
advice as for me today I you did the physics is they do you
look and physically and already a little more table
alas two here you'll get a little more visible is still to attack him
and box was however game wounded thumb in the thigh so that's it
stay a bit more complicated to go Friday which is annoying because
boxing was a good expense caloric which could allow me to
spend 900 calories in two hours this which is really not bad and so that's me
allowed to eat I do not think you'll go because I
take my clubs the hangers over the inch of the shot maybe I do the
calories I'll see it Friday but as dangerous
this sport is also annoying for bodybuilding because holding on 3
like these it's difficult when the thumb hurts but hey we'll work out
with his beautiful excuse we will still to train go one finds oneself at
the guillot hour back from the gym continues
driven today I did the top body but frankly good
congestion and I worked well I well managed to overtake my losses from the
Last week even with ed dia the regulation all ex of
three days so it's normal alexandra so many ways in cooking for
that I show you that I was preparing for snack off-the-shelf
to fill his biceps
so here I have my m here I can all eat for 360 calories so
it's perfect we will certainly test that it's
world
you so circle in the 4th round of the cuttlefish I start towards the end it's
how is I thinking back to 2008 in calories I went to 2300 playing
his bodybuilding became without the days boxing like today
it's a difference between 500 and 700 calories what hurts - is match
feel that guys I have pretty late here I have a little coffee
it's wrong, it's not terrible for the summit he corpo m in
has also just further reduced the time pretty really gifted for boxing because
that lorient +16 bets so if I'm not alert I will pick up and if we have
a bar next to a gift I eat that and then I go to the
boxing
I think there was not a little bit of weight still about 300 400
I propose today you are every two days in front of you so what
will be for tomorrow morning go for the weighing
you when she sees to calm me down still keeps if his wife since
the so there are days as I see it
Marc quickly enough
frankly that I die el materi with this train
still today since seven
on a track on the album that will be released Sunday the victims info
and it's not invented with the rise is
but the explanations so for this morning today what
is at the museum and his children with more a game between not big
choice and then by touch not bad for the
dinner because it's not because I am on stage I deprive myself of knowing
next but for November do you believe in overcoming
possible
see the rank at his first from
planes start at s I thought even ascent
yu then as we can see now more shocking is back but
lotcher on my basketball bike today I had legs sitting and so like
recovery and at the same time I'm doing the cardio
I ride a bus for 15 20 minutes story of well recover my
legs and in addition this area of defense adopted that on the horizon my day
when the rest of the time I will stay thus finding the assembly of
videos is studying so there I ate a brunch because even in dry we get
fun and we eat the brunch weekend for that does not change my
routine on weekends it's brunch and so as you may have seen if you
follow already on instagram in general the brunch it contains a little more
of food a little more dishes and especially more dj keys target
like for example two networks sneakers to the elysee was then safe
that I put only a small sneakers about 85 calories and an oreo
that I used in two to have about 150 calories of flexible goddess
the rest was that food and least that so I did that because
as I am dry lance I prefer myself I am more hospitable
pull is so that allows me a price of save calories and to eat them
still a brunch with like a few clubs what you could see there
had six dishes precisely the ones and two toast with avocado and chicken it's
given to my family who will start but otherwise we are all eating and we
leave five galleries for tonight I told you about stuffed peppers
but not with meat so it can please the rigid nothing
I think they saw that on the chain of my friend darko I think I know
it's pretty much talking about him so his rally chain so somewhere and so
you'll see that tonight for the moment I do as I put a little bit of
bike and then I'm going to work so I ate well but I'm not
fulfilled because in general the branches of this fact are much more
therefore and we would still pleasure can eat a French fashion
even if the little ones we'll meet tonight for the
last meal so that's what you talked about
even deen trials stuffed peppers with grated zucchini with apple
grated earth and two white 2 g rap and all this and I put in peppers
in trout gd put 30 minutes to 35 me just after with the rest of the
race is put in muffin pans and it makes me small h brom but it
you can test that you tell me news
with me that I put myself at stake so there we are at dessert and I can not wait
to test so it's an ice cream that I have seen on the targon chain that's
really an ice cream parade for all especially calories we all have the pot
and at the same size cap of bnn jerry's and its 350 calories
frankly it's not bad and it's in richer in protein level macro did
for all false do not say it g lipids only 55 grams of carbohydrates
and 28 grams of sugar it's still an ice cream should be considered a
affectivity and in addition to that we have 20 grams of product for the entire port
today I am a bit of a Affectivity of 20% but it is Saturday
you see it's better 57000 and that's always like that today
as for the niches rather towards the 30% of techci bility make you heavy
tritium because of an intense way It's not too serious
I'm going to test that it really does not looks bad at all so I saw that a
before Belgium so I thought must quickly hated and so
I was a shop it's not free 6 and 7 euros for the top but I finish I
will buy it once to test it and you really know me a break
duly not we will go any other big gallery investing today
for supper so why not look at me here it is with the pieces
to raise you up or kane crisis frankly it really does not look
bad at all so we'll test that with the nice piece of ear in every
pieces that at the heart
its ice cream and I promise not of course this team but it's really the same
küng master end does normal without wolf protein it's excellent but
these little gilded nails frankly this is the way
of course I walk tempo the town hall of laurie for the
three kilos and lost and now the class c continues to lose weight you
will always take the caloric site yes there is way to eat what you
want to meet yes you can always lost wood
now it's better to eat healthy to be in good health
I'll finish it tomorrow for the day 2 psl fixed netbook
it's a bit like the cmf and I'm recalls an example account that this day
in the day the ps and mr go to tomorrow good evening and hat to
all peas and the top so that makes now three days we know more
why it's very simple it's three days that have gone to a speed
crazy because I had a lot of things to do that is not planned in
done because sunday 16 years and n 1 p smmt accompany you with me for
all day to show you this what is a pc is a little more expensive
that it's but eventually there have been the elections it was the election the country the
October 14th so here this sunday and so I have not done everything to pay my
lighthouses because ultimately a fashion marie cable car serves as sport when
even to France because their evil worked all day I had
no time to train and Russian group had made a new pc the
monday and sunday I rang as if it was monday 2
I'm glad I ate a little of tours always with a lot of
volume and the least processed possible then he yesterday g20 psm is doing this
work all day all will be trained but when I
even a little bit moved because I works at carrefour and it was
the inventory mouth of the coup I ordered guests like to ride and in all 7 g
of a lung layer like does thirteen fourteen thousand low but I was at peace
sms aqmi violent strauss from the top so this day to drop even manager in very
little but you will see little sin Sunday I take you with less for
the ps and even that the day show to all that is and today we are
Tuesday I did not see your movement what
massage to as I wanted to do the usual because forced the eba course
Tuesday morning but there I worked at carrefour de
7 am now he is 15:30 and so I come back and I got
makes a big salad with trout smoke for omega-3s and vegetables
in order to have a lot of nutrients because that this morning I ate flakes
oatmeal this afternoon I made myself one of protein and homemade scene with
oat flakes etc for two boats his roots gallery to the old
workers in descriptions or failure and the recipe she is not uncomfortable
on my site and the problem is that it does little vegetables and vitamins
to occupy that moment now and Then, I go
a coffee in horror of energy like the legroom session that I have today
and at the physical level that times that do you because I was really
super tomorrow it'll do it either to what I have for the maintenance is not
also but in the right light but I will take you to the common cameras
for all explained atos stride I ate and I say and I show you the
weight instead change place I am at my father's house now snowking
a balance the weight rare titles a little changed but you will see that and level
physical I'm pretty proud it starts to engage well in the abs
that's what I wanted and not after that arrange me find you
tomorrow for the rest of the adventurous youpi it's now wednesday it's
4:30 p.m. I'm less used and I ate my
lunch and snacks and snack ryland two hours I go to boxing and
so I make him a cold killer gorilla with a cane and I mixed some
0% white cheese and the land I have put on something really
not bad
it's really a novelty to eat for 350 calories
frankly it's an amazing treat duel any whole symbol so that's
perfect our dishes frankly for the least I have
harm with marthe is this because I have could hear it because I have a stomach
who has a great ability and eat it's a lot for me it seems little
kind of bowl no he makes me a salad every day
because it's totally neither volume I do not have enough I build your dining room
there at 1:15 I finished eating and three hours at desjardins to think about the
snack and I waited until 80 80 we repaired because I am obliged
am not tell me I'm eating all the time it's a short calories for the evening and
so it gets a bit difficult but we made with
and if not at the physical level it gives well you want to find that in the same
light in three days when I come back to my so I'll show you the
plitic opted first time like that you have
always the same light concerns my physical on another light because
it can change depending on the light and on the same scale
so we found that and so if I go eat that and tonight it's a little fuzzy
at my corner and so I eat what is planned here I left about 550
calories for football but normally it should do it and it's not the most
easy to dry because it's possible to eat dinners at 400 calories and
so have more calories the day except that I prefer to eat this
that everyone eat a little more user-friendly
We'll meet again Thursday for the rest adventures
hello everyone we are today saturday I do not speak too loudly because my
parents were still sleeping I am a little sick said I caught
a cold and michael koch only because that I am in deficit and suddenly
defense minutes they are worse yet I do not care what it takes
term of micronutrients so it's either enriched with bad luck so his
a week's worth of shootings a week of shooting is Saturday and
in a week on a Saturday night for buy or have a week left of
prepration I feel like I'm already ready abdominal level waiting for me loeb
dominated had already very dry just a little the rest of the body to make leave to
cake polygraph I'm starting to see the veins they are the vices is while that
until not at all their rating to have joseph letters so that's a good
news here I got a little rough as
usually the rice cakes in it because I'm getting so hungry
our agent is gaining volume for more calories said this morning I did not
asked because it is still too dark to show you but tomorrow 7 days of
drop and same day everything I do it's actually how it's going
what is psmf and so on...
montrer mon poids je pense qu'il a pas mal baissé encore doit autour des 69 kg
70 je pense aussi déjà perdu trois kilos 8
3 kg 9 m'a peut-être qu'à pied haut depuis le début de la sèche ce qui est
quand même beaucoup même pour unicef c'est normal parce que c'est assez
agressif mais aujourd'hui rien spécial traîner les jambes 2000 photo gallery
donc dans l'assiette et montage vidéo études de maturation et à côté de ça
sûrement une recette pour le site et nous répondrons aux programmes mais moi
je commence mon petit déjeuner au foot soit pour un enfant d'aujourd'hui pote
demain pour le pcf donc on se retrouve pour que le gérer la vidéo du premier
épisode de ma sèche donc aujourd'hui on est toujours samedi
j'ai mangé ce matin comme vous avez vu un flocons d'avoine
avec du fromage blanc qu'une pauvre et des garderies ce midi j'ai mangé une
pomme ça c'est une combinaison entre une honnête un visa avec des blancs d'oeufs
de l'accroché et c'est du genre d'épisode je vous trouvez ça une femme
les prochaines vidéos ensuite j'ai aussi manger un chausson
aux pommes et d'ailleurs si vous voulez voir la hausse et prend dire elle est
sortie en vidéo je vous mettrais une fiche ici et un lien en descriptions
couvert la recette en plus de 5 ce soir c'est chili con carne est elle si dans
lequel je n'ai de la viande hachée de boeuf 5% ou même moins j'emploie aussi
des haricots rouges et une aubergine des oignons et des tomates en qu en plus de
ça j'ai osé ajouter les épices et du but
et si vous êtes par les cheveux - vous avez pas mal de calories mais d'une
chanson rap c'est le top mais aujourd'hui j'ai dû trop de
calories pour ça donc j'arrête l'épisode aujourd'hui c'est dans la vidéo veille
trop longue et on se retrouve dans le deuxième épisode pour les sept dernières
de la seiche qui seront les plus palpitants
moment j'ai perdu exactement 3 kilo bits car j'étais assez funky le matin et à
73,8 le premier jour et les abdos commence à être bien dessinés donc j'ai
im looking forward to see what itll look like in 7 days
we will see that in the second episode
and ill explain you the psmf
and how it helps to still make porogress in the gym
stop talking and see you for the next vid
If it pleased you you can hit the like button and even subscribe to the channel
see you next time for another recipe or another video !!
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