Is bodybuilding worth it reddit Other commenters have it right. Getting legit HGH without a script is difficult. That's related to COVID 19 recovery recommendation. Health issues aside it’s an uncomfortable drug to be on. I also experienced way slower muscle recovery time and muscle weakness compared to before. ” The reason i ask is the 2 weeks i was on creatine i felt really powerful and was able to lift more but without it i know it will be very slow progress and want to know if the pain and efforts would be worth it in say a year or two. I really don't think its worth a shit Fish oil on the other hand has given me decent results. Members Online PenguinMan27 Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. com but he is a doctor. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! While I think this subscription is worth it, I like jymarmy. Perhaps for another article. Cheers. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. The ONE consistency in Bodybuilding training is that *every competitors training routine is different*. Taurine also has merit in recovery, if that is something you struggle with, it may be worth exploring as it is a fairly cheap supplement to buy. I think it’s worth it if you think one day you might want to have a fitness related job. but you need the AAS there as well. You can and should start off small and gradually add to your workload over time. You need to hit a muscle many many times in one session. Real genuine GH can only be found in brands like Genotropin, Norditropin, etc, of which the costs are high - like around $280 for a single 32iu pen. You can find tips and workout routines. I don't plan to 'make it one day brah'. I'd use them every now at then when I wanted to doublecheck form or try a newish lift. Find the best posts and communities about Bodybuilding on Reddit. The problem with pull-ups is that a lot of people can't do the necessary number of reps for it to be worth it. 0 being released during Halloween 2021 I did run his 6x a week PPL programme in the interim, which was a nice change from the Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. . I actually started taking 10mg a day over the course of a two week field exercise. Strength Join me on Facebook! a sport involving strenuous physical exercise in order to strengthen and enlarge the muscles of the body. I was recently trying to decide between this program and his Powerbuilding program and went with the Powerbuilding since I wanted to focus more on SBD, but I will definitely run his pure bodybuilding in the future. obviously you run this with a good dose of AAS as well. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Personally I think insulin isn't worth the risks it poses. I think parts of the site became sub only, mainly the workout plans, but they had left the technique videos available. In addition, bodybuilding can be a great way to reduce stress, improve mood, and boost confidence. I was using Fitbod for over 6 months but the app did not propose any reasonable progressive overload (PPL bodybuilding setup) so I always had to adjust. This is bodybuilding 101. I'm experimenting with more condensed articles at the moment, let me know if you prefer the more long winded approach or these more concise run throughs. It takes years to build muscle. Some popular ones are r/bodybuilding, r/Fitness, and r/gainit. So long as you have and maintain decent facial aesthetics, you'll be fine. To make this post short, does this product won't harm the body?. A week or 2 after finasteride, I noticed a change in body comp. If you ever need advice on when to take, potential side effect, drugs that might not pair well, you can always email them and get an informative response. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. I was at least lean enough/big enough that people would ask me if I was a bodybuilder, but I was too fat/watery to want to look at myself without a shirt. Yes, a few of them are tasty, I'll grant that, but the money and effort involved isn't worth it. That physique is more genetics and steroids, than “carbs” or “keto”. You don't rapidly gain weight and strength. For any 'real results' in bodybuilding, effective dose is more around 8iu per day Additionally, the GH must be taken over a long period of time - about 10 weeks by my reckoning. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Go to bodybuilding r/bodybuilding News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Macronutrients, micronutrients, vitamins, diets, and nutrition news are among the many topics discussed. The body will tell you when things are going wrong, if you know what to listen for. See full list on barbend. They are pricy but for some supplements I take the quality and consistency is worth it. Edit: Wow. just keep an eye out for the added sugar in protein-shakes. Full body movement, builds strength in like 10 different muscle groups, protects certain muscle groups and joints. It is a solid place to start, especially if you haven't worked out before. 34 votes, 15 comments. It's baby steps. To all you kids out there who are getting sucked into the bodybuilding and fitness illusion, try to stop yourself. You sorta just recomp very slowly. We welcome discussions regarding elite athletes, amateur athletes, competition strategy, training, theory, technique, Weightlifting programming, and current events in the sport of Weightlifting. Gym memberships are not an option right now, can't do pull ups and will spend the same amount on a good weight set. Aug 26, 2022 · Bodybuilding is worth considering if you want to increase your strength and size. I've lost 30 lbs on his SS8 program. Going to work is useless because you can always beg others for food and go to the deli. As you already know, protein is made up of amino acids. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Each subreddit has unique advice and stories. Members Online Ethillion News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. With its high cost and, in some quarters, questionable effectiveness, is HGH worth the time and expense? As the pro bodybuilding scene continues to grow, along with it athletes, themselves ably assisted by various chemicals, a definitive answer will likely be given sometime soon. Feels great. You also really need to mix AAS, HGH, and insulin to get that effect. The effects are really subtle and nothing like AAS. You're not gonna lift like 50 more lbs because of it, but it could translate to somethin News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Oh I record everthing if I can remember but at the least I keep track of my compounds. I passed the NASM-CPT exam a few month ago and I enjoyed the course. Something worth considering though is the quality of the meat that you are consuming. Hey buddy! So finasteride affected my gains. A subreddit for the discussion of nutrition science. worth it. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition… Advertisement We’ve been fine with the macros but we get the 4 serving option so that we’ll have more protein to add if it’s a pasta dish and we usually have a lunch worth left over too. Reply reply Zormut Jan 2, 2025 · Is the Fitbod app worth paying for? Fitbod is the best workout app I’ve tested, particularly for weightlifting and bodybuilding. It takes a long ass time of going to the gym and grinding. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. You can be totally dedicated, dialled in 365 days of the year and have wide hips, a shallow chest and high lats and no amount of gear or diet is going to change how you’re judged by a panel. Definitely worth stacking it with AAS, but the extra money you're paying for HGH could go towards better gear. Many subreddits focus on bodybuilding. Same here. The Education of a Bodybuilder is good introduction to the more common exercises and gives a decent amount of information accompanying each one. To see if it's worth picking up or leaving by the wayside. Without steroids (and preferably hgh too) you will put on fat more readily. Bodybuilding is also largely luck of the draw when it comes to genetics, muscle insertions, how you respond to androgens etc. nothing will create the changes in a physique like insulin and GH. Have taken it 2 seperate times for months at a time. Everyone should learn how to perform a conventional deadlift IMO. insulin+GH is like the holy grail of bodybuilding because of the amount of IGF-1 it creates in the body. It's mostly for people looking to improve their fitness and not aimed at bodybuilding. Same video, same discounts, etc. I don't make money being a 'fitness model'. Some research has found that at least 1 short peptide can make its way into the blood without being fully broken down, and this leads do increased collagen over simply consuming protein. Now whilst this programme is focused on gaining strength, I actually only really improved my form for the three main lifts. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! /r/weightlifting is where we discuss the competitive sport of Weightlifting; the Snatch and Clean and Jerk. I liked the way ISSA’s learning program was structured more, having the downloadable pdf study guide/workbooks to supplement the textbook and videos and also audio so you can even listen while you walk the dog or drive to work etc. I've been incorporating LLPs into my training since I saw his video about it and damn they leave me sore but I think they're worth it. Went from 210 to 245, now I'm sitting about 207. Fair, my neck is already decently big, so I don't care much for the size gains. News, articles, personal pictures, videos & advice on everything related to… IS "BODYBUILDING" WORTH IT? @Oi. This is not becoming Chris Bumstead. For bodybuilding you need to keep an eye on your proteins but with keto this comes somehow automatically. In Between Cycles: I realized I probably wasnt ready for it that first run. On the topic of strength benefits, it's claimed that the extra strength and stability gained from neck training can be beneficial in helping stabilizing when doing certain exercises, especially something like the deadlift. Keep in mind the certification is good for 2 years and then you have to renew the certification. The novelty of Factor being "gourmet" ready-made meals wears off quickly. It’s always cheaper to get the ingredients yourself, but my issue with that was I feel there’s more waste if I don’t use a whole package of something, and I love I’ll just say, that after getting the same $50 promise for $280 worth of products for the third time that “is only valid TODAY,” I don’t think it’s legit. Bodybuilding problems Worth it. If you’re a competitive bodybuilder looking to get as shredded as possible maybe it’s worth running clen. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. The more I used factor the more I realized how pointless it was. Feels better when you get a pump. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Heavier weights will not do the trick as you’re not solving for VOLUME. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Feb 15, 2025 · Reddit is a great place for fitness lovers. CSCareerQuestions protests in solidarity with the developers who made third party reddit apps. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Not worth it to do it once. Members Online justfornowheap Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! All are welcome here but this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads for your needs. I dont sweat it if I dont remember what I did for my assistance work / etc. Many people get motivation from others. Cut wasnt very tough, ate pretty clean at 3500 calories a day and the fat melted off. com Please use new reddit for the most up to date sub rules and sidebar info. Members Online Extra-Schedule3864 Definitely not worth paying plus there are still tips and programs you can get to for free on that site or through Twitter links. This isn't a comment about the ethics of the practice, but factory farming is known to severely change the nutrient content of the meat compared to free range. Even as a competitor, you can draw a line for where your risk tolerance is according to genetics, and you won't be playing Russian roulette with your health Bodybuilding is a Rorschach mask in real life. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! When people say bodybuilding, they refer to building their muscle. if you just want to Glutamine is another very basic bodybuilding supplement and provides many beneficial muscle-building effects. Pretty high doses Ive been running 20mg of ostarine for about 5 weeks now. Reading more, it seems to say that they don't reduce your risk of serious illness, and that diet and exercise are much better uses of your money. Skin improvements and overall healthier "feeling" A bit bro sciency, but I do notice an improvement in joint quality with fish oils. News, articles, personal pictures, videos & advice on everything related to… Dirty bulked last year. com, he partners with bodybuilding. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Planet fitness is a value oriented gym. Global warming is not worth thinking about because the universe doesn’t care about earth. People share their bodybuilding journeys. Collagen and proteins are broken down into individual amino acids and then later made into things like collagen. 2. That said, they may not be worth it depending on your goals. On the downside, however, bodybuilding can be time-consuming and expensive. Bodybuilding's just not worth it. If it isn't something you enjoy and it is just torture for you, it probably won't be worth it. It is good and worth it to take?. I don't make money promoting expensive supplements. In my country greek yogurt is crazy expensive and uncommon while normal low-fat non fat yogurt much cheaper and pretty abundant, but their protein per serving is only 3-5g while having 80-150 calories. For me personally heavy powerlifting movements (including OHP's) helped me build size tremendously more so than doing lighter movements like side laterals for 20 reps and such. Also! If you are in the military you get a lifetime subscription for free! Thorne is extremely high quality, great customer service. true. Now, tearing a pec during a meet is a whole nother ball game, and that type of injury is a part of that sport. Members Online Reditisgai In my experience, those 2nd/3rd doses had diminishing returns and mostly just made me hold more water weight. To maximize hypertrophy you want to be doing several high-rep sets with minimal rest. You have to endure a lot of tedious things such as the pain you go through to grow, the constant eating, the A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. You don't just wake up one day and decide that bodybuilding is for you. 3M subscribers in the bodybuilding community. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! just use excel, works for me and was free from uni. I came back, got a solid days worth of food, got rehydrated, and ended up being 7 pounds lighter than before I left, but my 1 rep and 3 rep squat and bench were the same, and didnt feel that A community for Redditors to discuss any topics relating to general fitness; with an emphasis on barbell & dumbbell lifting, as well as calisthenics (bodyweight movements). r/bodybuilding. I can never seem to get enough clean calories to put on lean mass! Left to my own devices (just eating 2-4 healthy meals a day plus snacking), I seem to get around 2500 cals on average and my weight obviously doesn't budge. The first half of this book is also a kind of mini-autobiography which makes for some interesting reading and motivates you for the latter half containing the exercises. Something like 4x10 with 30 seconds of rest between sets is a good target to aim for. Members Online Jhp34 Just wondering if they are worth it. In order to get chicken that cheap, it tends to be factory farmed and injected, both alive and dead. I personally believe it's worth the time and effort but not for A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Members Online throwaway3809 Op clearly has access to bodybuilding forums and google they will find their way to the steroid subreddits soon enough so please shove it. You can do shoulder press, bench press, single arm rows, tricep dips, curls, lunges (Bulgarian or normal, reverse or elevated), glute bridges and more. Being a smaller guy (5'9 and 155lbs), my metabolism runs high but my appetite has always run low. the only reason i'd ever consider spending money on a program is if there's a slight element of risk, i wouldn't start olympic lifts after just consulting reddit cause i'd probably slip a disk and top myself. I don't see steroids as 'healthy'. So it messed me up. Greg is an ex bodybuilder, Derek is the owner of gorilla mind supplements and also helps run a trt clinic. 1) No Questioning Status or "Fake Natty" Accusations: Doubts and speculations regarding the natural-status of another bodybuilder will never be enough to prove if that someone is truly "natural" or not, only drug testing and self admittance of using banned substances will. Powerlifting and bodybuilding are way safer than field/contact sports. EDIT: Question is for people who have used one. dont get me wrong, I think that all movements serve a purpose, but for me I will always keep overhead pressing heavy somewhere in my arsenal, whether it be clean and presses, strict presses, push presses, or log presses. Dying is useless because the planet doesn’t care. Eating is useless because we are ultimately going to die one day. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! 83 votes, 76 comments. was really just convenient to find a video from a search engine quickly that I didn't hafta scroll through a ten minute video for a 30 second demonstration. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Do I took sometime to look for Glutathione supplements and found different brands and types maybe formulation of the product. A subreddit designed for discussion of supplements and nutraceuticals; for health, performance, or any intended (or not intended) purpose. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Protein and fat per pound doesn't really change, never really do, making sure to get that plant spread (dark leafy greens, fruits and berries for all those yummy phytonutrients) and then fill in the rest of your required maintenance calories with good carb sources like rice, quenoia, and maybe whole grain pasta (less processing is better). Do you wanna be bigger and shaped like a body builder or like the dude on the beach with the beach bod. It feels like a big support group. Glucosamine hasn't done shit for me. What's the best brand or type of glutathione in the market?. This is why when bodybuilding you focus on 1-3 muscle groups and you do 8-15 reps and 3-5 sets. " Don't let your misconceptions of your ability level prevent you from beginning. I track all food, get amazing sleep, and keep stress low, all for bodybuilding purposes. Oct 2, 2024 · Then it's worth it. Members Online jwells2553 A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Discussion of all topics related to strength training: Bodybuilding, powerlifting, weightlifting, strongman, kettlebells, bodyweight training. Additionally prior to Jeff's Powerbuilding 2. But like others have pointed out, its very commercialized routines are geared toward bro/dudes who want to look like the cover model of a fitness magazine or get duped into buying the corresponding supplement line that’s promoted on that particular page. 9M subscribers in the bodybuilding community. You start by going to the gym, then you clean up your diet, then you weigh every single thing you eat, then, next thing you know you're getting ready for your first show. in terms of the absolute basics there's literally nothing you can't achieve with some googling and some experience. Pre is great for the energy it lets you use but you can get the same effect from coffee. News, articles, personal So my numbers did take a hit yet it was worth it. Arguable, deadlifts are safer than most other compound because if something goes wrong you can just drop the weight rather than getting crushed by it. I think the one area where HMB really seems to shine is providing cholesterol to the cell membranes of the muscle which at times can be a rate limiting factor in recovery. If your lifting for bodybuilding there is no reason to be pushing to such a limit that injury occurs. I am definitely making faster gains than before. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! We would like to show you a description here but the site won’t allow us. as you focus on low- to no-carb you will focus on high-fat and high-protein. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Once when I was something like 16, another time around 18, and now at 20. Workouts are customizable and tailored to you specifically based on your goals and progress. Part of growth is seeing results such as increased energy levels. Also you have to take into consideration your height, body weight, and body fat %. Glutamine is just one of those amino acids, and for those trying to build muscle it is arguably the most important. Bodybuilding for me is about being healthy, it keeps depression at bay. I believe it's cheaper too. If you’re an amateur fitness buff looking to lower your body fat just for aesthetics down to 10-15% there’s basically no reason to touch clenbuterol. 14 votes, 11 comments. “Is hGH worth it? An answer will likely be given soon. "Anything worth doing is worth doing poorly. I'll be proud. You are aiming to tax all parts of the muscle, then eat strategically to build muscle. I’m certified with both ISSA and NCSF. Bodybuilding is a sport that requires a tough, discipline mindset. Usually they are packed with a ton of other stuff like B vitamins and niacin to name a couple. Now running Building the Monolith on strongr fastr and it is good so far (free version). parting words. Greg's a blockhead and he's openly said he isn't that intelligent, Derek's probably one of the most knowledgeable people you'll find on the internet when it comes to hormones and their interactions with certain supplements. IMO Cable crunches and hanging leg raises need to be performed with great form and a strong mind muscle connection really focusing on contracting your abs. For instance, when Arnold Schwarzenegger was winning bodybuilding medals in the 70s he was 6’2 245 and probably around 5% body fat. This blog post will be a results focused analysis of L-citrulline with little to no focus on the bio chemical mechanisms of how it works, if a deeper dive into its mechanisms is wanted then I'll make one later down the line. reddit's new API changes kill third party apps that offer accessibility features, mod tools, and other features not found in the first party app. If you can't do that with body-weight pul A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Is it worth it? Depends on you. Ashwaghanda is an adaptogenic herb meaning it exposes cells to a mild stressor that your body then adapts to and a similar thing actually occurs during exercise which is partly why exercise is an amazing de-stressor, the effects of Ashwaghanda have relatively long-term stress reduction benefits. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Why I shouldn't be natural? I don't compete. A lot of news came out this week saying multivitamins are a waste of money. I personally enjoy the process and look forward to going to the gym. but I'm sure there's decent We would like to show you a description here but the site won’t allow us. Like more fat around abdominal. There's zero reason to die unreasonably early especially a recreational bodybuilder. This meta analysis suggests that until better research is conducted LCTL is probably not worth perusing as a cognitive enhancer Infertility in males The Carnitine content in seminal fluid is directly correlated to the amount and mobility of sperm [ 24 , 25 ] suggesting that it may be beneficial in treating infertility in men. We would like to show you a description here but the site won’t allow us. I can eat whatever I want and finally free up my mind to do what's important in life. I ain't 5%'er who will 'do whatever it takes'. Not a place for discussion of illicit and illegal compounds. It is absolutely worth every penny of the subscription. It's a lifestyle. I never understood using a bodybuilding coach for training, as everyone is unique, meaning a coach would need to know what is best for YOU, not "in general", and if you read others advice it is often general or "sciences says this". Absolutely it’s worth it for a ton of reasons. nfms ayy tsotwum wrvq sxop bpu nackp jjzrxu ksrrzzr axke fvf qmadv hxqfu oaelqbi celyy