Xrkc6x is gonna be ripped as fukc with PES Shift+Alphamax!

AntM1564 said:
Not only that, but I would not take a daily weight. There are too many variables which can cause weight to increase or decrease. I would take a weekly weight.
Click to expand...

That's what I'll do thx!
 
I think The Solution needs to change his name to The Problem, bc you are ALWAYS posting the most delicious foods causing a dieting man like myself BIG PROBLEMS.
 
ok I just had my pre WO, today just 30g of select :)

50g carbs day today :)

my wo will be as follow:

Back

Pull ups wide 4x6
Rowing cables 3x9
Pulley wide 3x9
Dead lift 8x11-9-7-5-5-7-9-11

today I am not supposed to do cardio but because of the cheat meal of Sunday I was wondering if doing it today too or not (i did it yesterday as well and I was not supposed to do it :) )
 
Xrkc6x said:
I was wondering if doing it today too or not (i did it yesterday as well and I was not supposed to do it :) )
Click to expand...

AntM1564 said:
And like Bob said, trust the process.
Click to expand...

The Solution said:
Just get back on your plan diet and training wise, do not change any other variables. Just trust the process.
Click to expand...


^^ Just stick to your plan
You are modifying things because of one meal. that will skew your feedback and regular plan so making changes in the following weeks wont really be changes because your manipulating variables (amount of cardio) therefore it would be impossible to know what really happeened because your doing excessive cardio because your freaking out over one meal. it is one meal dude. It is not the end of the world. Seeing a weight spike on the scale has your mind delusional.

Relax and just stick to your plan and your calories and enjoy the moderation.
in 2 weeks are you going to be having nightmares about a cheat meal? Think about what your doing and saying here and you may start laughing about how much you are over analyzing things.
Your asking almost everyday about doing more cardio.. More cardio is not always the answer.
 
The Solution said:
^^ Just stick to your plan
You are modifying things because of one meal. that will skew your feedback and regular plan so making changes in the following weeks wont really be changes because your manipulating variables (amount of cardio) therefore it would be impossible to know what really happeened because your doing excessive cardio because your freaking out over one meal. it is one meal dude. It is not the end of the world. Seeing a weight spike on the scale has your mind delusional.

Relax and just stick to your plan and your calories and enjoy the moderation.
in 2 weeks are you going to be having nightmares about a cheat meal? Think about what your doing and saying here and you may start laughing about how much you are over analyzing things.
Your asking almost everyday about doing more cardio.. More cardio is not always the answer.
Click to expand...

useless to say:

1 you right
2 agree

I will stick to the plan and thanks again :)
 
My wo was great I went up with weights like yesterday and I was feeling really pumped, high volume docet!!!

One thing I've noticed since I started shift, it's getting me leaner but I'm keeping the rock solid aspect and fullness:) I guess it's the forskolin:)

Great supplement till now
 
Xrkc6x said:
My wo was great I went up with weights like yesterday and I was feeling really pumped, high volume docet!!!

One thing I've noticed since I started shift, it's getting me lesser but I'm keeping the rock solid aspect and fullness:) I guess it's the forskolin:)

Great supplement till now
Click to expand...

Great update my man. Feeling pumped while cutting is an incredible feeling that can really boost your confidence. I know the scale reading dropping can really mess with people but when your strength is climbing and pump is still evident it can really help keep you on track. Keep up the good work bro your updates have kept me motivated during my cut as well.
 
LiveToLift said:
Great update my man. Feeling pumped while cutting is an incredible feeling that can really boost your confidence. I know the scale reading dropping can really mess with people but when your strength is climbing and pump is still evident it can really help keep you on track. Keep up the good work bro your updates have kept me motivated during my cut as well.
Click to expand...

I am glad you are motivated bro!

I took my shift this morning as usual, waiting for the 2 h to go and then breakfast, today its my 50g carbs so its though but I am into it and I will smash it! my goal is to be "shifted" by beginning of August! so I should have enough time :)

regarding the pump, this supplement is great, I don't know how you did it guys but it is giving me the pump sensation all day... I was feeling this before my cheat meal too so it is not cause of that :)

no GI issues till now and I am taking ONLY it plus my staples :)
 
AntM1564 said:
How has your sleep been?
Click to expand...

sleep is great and all is good, shift did not affect it at all, maybe cause I am taking it first thing in the morning? also I forgot to mention, hunger has gone, I am never hungry lol

I am taking dopadex tho before sleep so that is helping a lot too :) but that thing is soooo good it is now my staple :)
 
I have to be honest..... I have to re-think a bit the "hunger has gone" part of my previous message ahahah, I am feeling a bit hungry right now, I just had my 30g select shake and I feel even more hungry after that, in 1h I'll go training, taking my high volume and explode in the gym :P

sometime I feel like "down a bit" and I just wanna relax and enjoy a big cake lol, especially when I see myself not like I would like to see myself, but hey, no way! I am using this log even to express my thoughts and share with you my status... so no matter what, SHOULDERS today!

I will do my shoudler shesh
I will do my cardio
my abs
my bag training

then home and chicken :)

what put me a bit down is the fact that I have no time to cook for myself, therefore when I finish training I usually go home and eat just chicken breast cooked the night before and it is cold and tasteless :(

ok update finish here :)
 
I'm on the treadmill right now and I have to report the following:

1. Muscle fullness
2. Much more lean on shoulders and arms, some leaning noticeable effect on chest too
3. Endurance has increased
4. Mood is high and low, I'm going through up&down swings but ups are more, much more

So since I am takin just shift I am wondering if all these effects can be caused by it or maybe is he forskokin part which is causing this leaning and hardness effect.

One more thing, it seems to me, based on he mirror, that I'm getting even bigger, the same t-shirt I use to wear is tight now on arms and I can clearly see it.

Said that I'm looking for an advice here -->

I started 1 month and 2 weeks ago cutting and doing carbs cycling, I started shift 2 weeks ago, this is the second week so... Question is, should I change diet and go back to 150/175g of carbs a day? Ps summer I've been cutting with 150/175 a day and I was like in the picture here on the left (profile picture) so I was wondering... No particular reasons, I'm just bored of it and I'd like to change even cause usually I keep a diet for 3/4 weeks maximum...

What do you think guys?
 
Regardless of supplements, have you seen better results cutting while cycling carbs or keeping them consistent at 150/175g? Or do you just want to mix it up?
 
Aleksandar37 said:
Regardless of supplements, have you seen better results cutting while cycling carbs or keeping them consistent at 150/175g? Or do you just want to mix it up?
Click to expand...

well, tbh last year I was on 150/175 and the cutting phase was a bit more fast than this year, also, it is strange a bit, some days I feel flat and bloated a bit, especially on 50g days, then it will get better going up with carbs, at the same time when I am on 200g I am fine and see myself a bit better, but, because of the 50g days I feel like its a loop, as soon as I see myself in a better shape, I will see myself bad again on 50g..... it is great for shocking the metabolism I think but then after 1 month and 2 weeks its getting weird....

I don't see myself improving a lot...

maybe it is wrong my diet? for example today it was 50g day and I had 1389 kcal of food and i did my weights WO and cardio WO (30 min incline 15% 5km/h) and I am 175 70kg 8-9%fat my macro today to give you an example are:

carbs 40g
of which sugar 11
fats 25
protein 258

so..... you tell me :)
 
Aleksandar37 said:
I think it's worth switching back to the 150/175 plan and seeing if you respond better.
Click to expand...

Thanks :)

I'll switch back on Monday, even cause I think a diet plan change could be beneficial after dieting for 1 months and 2 weeks always in the same way.

Do you have any advice about the macros and/or carbs that I'm going to eat?

Thanks
 
Well if this has worked for you before, I'd say run with it, but have you tried higher amounts of carbs or do you typically prefer low carb?
 
Aleksandar37 said:
Well if this has worked for you before, I'd say run with it, but have you tried higher amounts of carbs or do you typically prefer low carb?
Click to expand...

I didn't try higher amount of carbs, cause usually you are supposed to cut carbs, am I wrong? I can try tho what your thought on this?
 
Xrkc6x said:
I didn't try higher amount of carbs, cause usually you are supposed to cut carbs, am I wrong? I can try tho what your thought on this?
Click to expand...

You can also cut fat intake you know? Those are calories too
Its about calories not just carbs. People think carbs are the devil when in reality once you meet protein/fiber/fat minimums then carbs are more protein sparing.
They are beneficial when dieting especially for refeeds and cheats (raise t3, leptin, hormone) and help increase fatloss/weightloss

I do not know why people fear them like the plaque. Some people respond well to carbs so with that said include then, some thrive off a low carb high fat intake. its all trial and error and seeing what suits you

Like Alek said, you need to know what works for you, take notes, and adjust.
 
The Solution said:
You can also cut fat intake you know? Those are calories too
Its about calories not just carbs. People think carbs are the devil when in reality once you meet protein/fiber/fat minimums then carbs are more protein sparing.
They are beneficial when dieting especially for refeeds and cheats (raise t3, leptin, hormone) and help increase fatloss/weightloss

I do not know why people fear them like the plaque. Some people respond well to carbs so with that said include then, some thrive off a low carb high fat intake. its all trial and error and seeing what suits you

Like Alek said, you need to know what works for you, take notes, and adjust.
Click to expand...

thanks a lot mate, yes I will "try", my fats intake tho are already low so probably I will start doing 150/175 carbs a day and leave the fats as they are now and see what happen :)

based on the last year I was doing it very well so I feel like I miss some carbs some day, actually "my body" miss some carbs so I will try like this.

150/175g carbs
250g proteins
20-30g fats

600-700 kcal for carbs
1000 kcal proteins
180-270 kcal fats

1780 kcal - 1970 kcal

that should be good to cut based on my weight/height/age/body fat/BMR

please correct me if i am wrong :)

and thanks again :)
 
Oh i did not know fat was 20-30g
IMO thats way too low, But thats me... That borderline low. I know girls that are in contest prep and in their final weeks before a show and it is not that low.
That is your problem IMO

Whats your weight?? 250g protein seems excessive unless your like 200+ in pounds. i would drop the carbs a bit and increase fat, same with protein intake. and get closer to 1-1.2g/lb

Long term low fat intake can mess with hormones and cause problems. That may be also why you seek problems towards the end of a dieting phase when hormones start to drop to lower levels. I bet if you got bloodwork done and were to compare before dieting and now your levels would be much lower (Testosterone) Especailly unless you are on "Enhanced" things
 
The Solution said:
Oh i did not know fat was 20-30g
IMO thats way too low, But thats me... That borderline low. I know girls that are in contest prep and in their final weeks before a show and it is not that low.
That is your problem IMO

Whats your weight?? 250g protein seems excessive unless your like 200+ in pounds. i would drop the carbs a bit and increase fat, same with protein intake. and get closer to 1-1.2g/lb

Long term low fat intake can mess with hormones and cause problems. That may be also why you seek problems towards the end of a dieting phase when hormones start to drop to lower levels. I bet if you got bloodwork done and were to compare before dieting and now your levels would be much lower (Testosterone) Especailly unless you are on "Enhanced" things
Click to expand...

I had bloodwork last week when I was in Rome, I checked eerything and I should get the all results tomorrow, then I will post it here no problems.

my weight is 70 kg fluctuating between 68-70 which is basically 150-154 lb so I should modify the proteins as below:

1.2*150 (let's assume I am in the 150lbs phase and let's use the 1.2 factor) = 180g per day

so to recap:

proteins 180g - 720 kcal
carbs 150-175 - 600-700 kcal
fats 80 - 720 kcal

so between 2040 kcal and 2140 kcal per day

of course I will get all my fats mostly from omega3-6-9 and mono, then some saturated.

Would this be more "clever"?

I am not on any enhanced thing :) I have been "there" last October-December, since then nothing else apart from some testo booster but stopped it more than 1 month ago.

training will be the same initially then I will add or remove cardio as needed.

good?
 
based on your advice I have revised all my diet, please share your thoughts:

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if I have done something wrong please let me know, of course all the macros and nutritional info are based on the products I find here in the UK :)

let me know what you think.

this will be started Monday and my WO will be the same, I will add or remove cardio as needed going further.

I have also calculated again my BMR which is 1657 kcal
and based on the fact that i am training 7 days a week and I am an active person, I did 1657*1,72 = 2850.something

so if I am not mistaken to maintain I should stay on 2850 but to cut I need to remove 500-1000 kcal per day and therefore 2140-2020 (my diet) should be fine, what do you think?

thanks
 
Personally i do not eat the same thing everyday, and never will. I do not slave myself to diet plans or cookie cutter approaches, But just do your research on long term low fat diets and the disaster they are Driven2lift bdcc and others could chime in here regarding that possibly JudoJosh as well who is very knowledgeable as well. But i agree that raising your fats up and dropping your protein since you are 150 poudns to around 180-190 would be smarter than 250g for someone 150 and natural thats my 2 cents

I bet your bloodwork will show some levels that may shock you

What i think is that generic BMR calculators are not going to be accurate and are guidlines. The human body is too diverse, its not a textbook. What a number gives you on some kinda online calculator will be far from true
Cardio, Heigh, Weight, Enhanced Supps, Volume, Cardio etc are all factors
You just need to continue to fine tune and see what works best for you
 
The Solution said:
Personally i do not eat the same thing everyday, and never will. I do not slave myself to diet plans or cookie cutter approaches, But just do your research on long term low fat diets and the disaster they are Driven2lift bdcc and others could chime in here regarding that possibly JudoJosh as well who is very knowledgeable as well. But i agree that raising your fats up and dropping your protein since you are 150 poudns to around 180-190 would be smarter than 250g for someone 150 and natural thats my 2 cents

I bet your bloodwork will show some levels that may shock you

What i think is that generic BMR calculators are not going to be accurate and are guidlines. The human body is too diverse, its not a textbook. What a number gives you on some kinda online calculator will be far from true
Cardio, Heigh, Weight, Enhanced Supps, Volume, Cardio etc are all factors
You just need to continue to fine tune and see what works best for you
Click to expand...

thanks mate, obviously those foods (lunch/dinner for example) were just examples, I usually eat various type of foods, my diet goes from tuna to salmon, avocado, white meat, red meat (once a week), lamb, eggs white and some yolk, kod, haddock so it is vary, that was just a calculation to write down some guidelines based on your advice and I wanted to know if that was a good one and much more clever than before :)

said that, yes I have increased the fat and lowered the proteins intake, carbs too should be fine as you advised.

RE B<R calculation, I know what you mean and I do agree 110% with that, again, it was to have an idea roughly of amount of calories in and out, my BMR of course is based on my body and it is unique I know exactly that cannot be calculated online but it can give me an idea :)

thanks again for your help, much appreciated!
 
Xrkc6x said:
I had bloodwork last week when I was in Rome, I checked eerything and I should get the all results tomorrow, then I will post it here no problems.

my weight is 70 kg fluctuating between 68-70 which is basically 150-154 lb so I should modify the proteins as below:

1.2*150 (let's assume I am in the 150lbs phase and let's use the 1.2 factor) = 180g per day

so to recap:

proteins 180g - 720 kcal
carbs 150-175 - 600-700 kcal
fats 80 - 720 kcal

so between 2040 kcal and 2140 kcal per day

of course I will get all my fats mostly from omega3-6-9 and mono, then some saturated.

Would this be more "clever"?

I am not on any enhanced thing :) I have been "there" last October-December, since then nothing else apart from some testo booster but stopped it more than 1 month ago.

training will be the same initially then I will add or remove cardio as needed.

good?
Click to expand...

This doesn't look bad to me.

What was your total kcal intake at maintenance and what is it at now?
 
JudoJosh said:
This doesn't look bad to me.

What was your total kcal intake at maintenance and what is it at now?
Click to expand...

hey mate thanks for looking at it!

yes I was on 2550-2900 kcal a day on maintenance before cutting started

now it depends on the day since I am doing carb cycling

2x 50 days are on 1700 kcal
1x 100 day are on 1900 kcal
1x 150 day at 2100 kcal
1x 200 day at 2300 kcal

so basically now I will be (from next Monday) at 2022 kcal every day with less proteins, more carbs, more fats
 
All good with my wo today, I felt full and solid, hunger is not there and I still see my arms much bigger than before, no other side effects to report, shift is treating me well but it's still too early to properly confirm this so I would wait at least 1/2 weeks more to fully understand the beast:)

Excited about my new diet and I feel also more motivated :) hopefully I did the calculations in a good way :)

Had my dinner, chicken breast and 20g parmiggiano reggiano :) just to add some good fats ;)
 
and good morning all!

so I woke up and took my shift dose then waited 2h and I had my breakfast :) feel flat! uhmmmm anyway, feel good while training so i guess that is a great thing :P today its my 150g carbs day, tomorrow 200g and Sunday, last carbs cycling day at 50g

starting new diet on Monday :) JudoJosh did you have a look to the info I have provided regarding your question?

thanks :)
 
today its LEGS day!!!

i just had my preWO and I am going to attack the iron soon!

Legs

Squat 6x11-9-7-5-7-9
leg press wide 4x9
leg extension 6x11-9-7-5-7-9
sit leg curl 6x11-9-7-5-7-9
Lounges back external 2x9
Calf stand 4x20
Calf sit 4x20

ABS

high volume docet!
 
So guys I'm here posting the results of my blood work to ask for advise and if the diet I have revised (posted here in this thread) is going to help me out with the situation showed by the blood test results.
Before I'm gonna post it I want to say that I did the blood test just to check the status of my body, I am not feeling bad or tired or lethargic or anything, I have no gyno and I feel pretty good.
Also want to add that last October-December I run anavar and my test was pretty bad, then I run my pct and everything was ok, I didn't have any other blood test since then but I started to feel better during and after my pct and no problems at all not even in the bed :) could the actual situation be affected still by the cycle I run last October - December?

I'm here asking for help to understand if the changes I've done on the diet can help me out to improve and also to understand what you think about the blood tests.

They are in Italian but they are pretty clear, if you don't get any word or data please ask.

If you guys could also help JudoJosh Driven2lift mr.cooper69

Thanks a lot in advance.

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Morning update

Woke up and I had my shift
Then I went to the gym to do my fasted cardio 40 mins incline 15% 5km/h

Now I'm having my breakfast 80g oats+30g select

Today 200g carbs day, the last one since from Monday I'll start the new diet which will integrate more good fats, more average carbs and less proteins based on 1.2g * 150 lbs

I have noticed some new effects tho, I am no hungry and this is a well known effect but I started noticing that it does not matter if I eat more carbs and especially more fats, the day after it seems that I'm not retaining any water and not putting any weight or fat, at least this is based on the mirror ;)

In the last two days I have increased the fats intake, eating more almonds during the day at lunch and before going to sleep, yesterday I also had some honey, I felt like needs some sugar, no hunger, but needing of sugar and I had it with almonds and the select, this mornin I was even leaner :)

This result is also coming from your advise guys especially The Solution ;) thx again for your time guys.

Will update through the day. Have a great Saturday you all!
 
Here my dinner guys :)

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Gnummylicious!!!
 
I don't like seafood (and I grew up in a fishing town and have lived by the ocean my entire life ha), but that does look good. :)
 
breezy11 said:
I don't like seafood (and I grew up in a fishing town and have lived by the ocean my entire life ha), but that does look good. :)
Click to expand...

I prefer a great beef burger lol but then no good fats :-P is we talk about seafood salmon is my passion ;)

Where r u from mate?
 
Xrkc6x said:
I prefer a great beef burger lol but then no good fats :-P is we talk about seafood salmon is my passion ;)

Where r u from mate?
Click to expand...

If you buy grass fed beef, you can get some healthy fats from a burger. :)

I grew up a little south of Boston, MA and have lived in or near Boston since (besides college).
 
breezy11 said:
If you buy grass fed beef, you can get some healthy fats from a burger. :)

I grew up a little south of Boston, MA and have lived in or near Boston since (besides college).
Click to expand...

Great man! You right but in the UK there's just Angus;)

I've been in Boston once but only at the airport for work ;)
 
Morning guys

Woke up half an hour ago, took my shift and I'm heading now to the gym for my morning fasted cardio :)

All good yo!

Question for you, since Monday I'll start my new diet, yesterday was my 200g carbs day, today it's supposed to be 50g, should I follow the 50g protocol for today or go back to 150 or similar? I was just wondering since I see myself better at high carbs and tomorrow I'll also give blood so probably I'll need some energy.

Let me know what you think.
 
today its 2 weeks in shift :)

had my lunch with 40g carbs and great angus burger :)

feel great and a bit sleepy, today i did total body 30 mins and 40 mins cardio incline 15% and 5km/h :)

tomorrow starting new diet

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:)
 
What time were the bloods taken?
Asking because cort is a little high

If I'm reading it correctly your cholesterol is leaning to being unhealthy (high HDL and top of range total)

T3 is under range but barely so if you're not tired or gaining weight it's fine

I'm behind on this log, were they taken during or after a cycle?
 
Driven2lift said:
What time were the bloods taken?
Asking because cort is a little high

If I'm reading it correctly your cholesterol is leaning to being unhealthy (high HDL and top of range total)

T3 is under range but barely so if you're not tired or gaining weight it's fine

I'm behind on this log, were they taken during or after a cycle?
Click to expand...

Taken 7.30am in the morning, 4h sleep only and fasted

HDL is good to be high, no? Am I mistaken? HDL is the food one and LDL bad one no? I guess total is high cause of HDL, in fact if you look at triglycerides are less then minimum and no risk index, am I mistaken?

T3 .. Ok I'm not tired but I'm a retain some water sometime

I run a cycle last October to December then stop, I run my pct and stop, I've never been on any other cycle since then and when I had bloodwork at that time testosterone was incredibly low so I was wondering if it's now a bit low cause of that cycle?

I have no side effects of having testosterone low tho, also the cycle I run in October was just anavarwand proviron no test.

What about the estradiol? And total estrogen?

Thx for looking into this and for sharing your thoughts, really appreciated it.
 
Xrkc6x said:
Taken 7.30am in the morning, 4h sleep only and fasted HDL is good to be high, no? Am I mistaken? HDL is the food one and LDL bad one no? I guess total is high cause of HDL, in fact if you look at triglycerides are less then minimum and no risk index, am I mistaken? T3 .. Ok I'm not tired but I'm a retain some water sometime I run a cycle last October to December then stop, I run my pct and stop, I've never been on any other cycle since then and when I had bloodwork at that time testosterone was incredibly low so I was wondering if it's now a bit low cause of that cycle? I have no side effects of having testosterone low tho, also the cycle I run in October was just anavarwand proviron no test. What about the estradiol? And total estrogen? Thx for looking into this and for sharing your thoughts, really appreciated it.
Click to expand...

Yes sorry the chol. Profile leans healthy I'm confused reading italian
Shouldnt be far out of range even if its HDL typically

The E confused me, I can't decipher the tange.
Top is <20 but what is all the text below?

Cort makes sense AM, fasted, with inadequate sleep.
 
The E I should be <20 and I have 40! But the total one "total E" is in range, estradiol 17 is out (it's 40)

Re chol, it confuses me since I don't eat enough fats (my mistake that I will correct from Monday) in fact triglycerides are less than minimum and LDL low but I eat lot of omega 3 per day, I'm on about 5/6g
 
Xrkc6x said:
The E I should be <20 and I have 40! But the total one "total E" is in range, estradiol 17 is out (it's 40) Re chol, it confuses me since I don't eat enough fats (my mistake that I will correct from Monday) in fact triglycerides are less than minimum and LDL low but I eat lot of omega 3 per day, I'm on about 5/6g
Click to expand...

If a high proportion of you fat intake is EPA/DHA that makes sense

Do you have baseline bloodwork from before cycling?
Just to compare and see if that E was always higher
 
Driven2lift said:
If a high proportion of you fat intake is EPA/DHA that makes sense

Do you have baseline bloodwork from before cycling?
Just to compare and see if that E was always higher
Click to expand...

Yes my only source of fats are EPA and DHA, this is gonna change now ;)

I have blood work before cycling last June 1 year ago but E was not included in the tests, only difference I could notice since 1 year ago in June and December, after cycle, was the testosterone that in June was like 5.6 on 7 and than crashed but that was cause of var that shutted me down and I was expecting it but now... After 5 months why it's still low? And my E is high and I was even taking erase pro till 3 weeks ago... Rebound effect of erase? cycle effects still ongoing? I'm confused and a bit depressed since I'm trying to do everything correctly but having high E and low T I'll never be able to get ripped again right now :(
 
It shouldn't still be that far off baseline

What was PCT?
 
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