تدريب Shadowing: This Diet Plan Won Me 6 Olympias - تعلم التحدث بالإنجليزية عبر الفيديو

what is up youtube today i'm going to be taking us through the exact diet

that i follow to get insanely shredded to win olympias

so i'm going to start with meal number one

because we don't call it breakfast i'm going to get prepping on

that All box is getting checked off cause that's what I like.

Got wings made of hundreds, I'm about to take flight.

How many meals per day would you eat in broke?

It usually was around six meals a day plus a protein shake.

Near the very end the protein shake would come out.

Why so many meals instead of fewer big meals?

By eating more meals and spreading them out more, I felt like my metabolism was revving up.

I was able to burn more calories throughout the day and use that food more efficiently.

That's not really proven.

People fight against that but I noticed it firsthand that it actually worked.

So big thing in bodybuilding is just most meals as possible.

It also helps to like spread stuff out.

So you make sure your nutrient timing is like efficiently spread throughout the day.

So you're always getting a little bit of intake of protein.

So you're not losing too much muscle.

All right.

So bring me back to the prep days, tracking this food.

This meal is 375 grams of egg whites and one whole egg.

It is quite a sad looking meal, but that's what it is.

You're trying to shred it, not enjoy your food.

This comes at 267 calories 50 grams of protein six grams of fat

and three grams of carbs So a lot of my meals were consistently around 250 calories,

which is even saying that number is so sad That's like a portion of a meal that I eat now

But that's what it takes.

I typically would eat this meal at any time between 7

8 a .m This would be the first meal I would eat right after cardio

and then I typically train after the next meal

So this was just get some protein in that's all I'm worried about

did you care about taste when you were in prep

or were you just eating for a purpose i mean it was eating for a purpose

but because you're so hungry from

literally being starving for a bit mixed in a period of

time everything starts to taste good what tips do you have for people as a 6x

or be a winner for people trying to get as meat as possible i should have a lot of tips

because i'm starving all the time but i'm eating this

because i gotta get out of here and i'll save them later in the video you gotta be exact

this would drive me crazy in prep

but i'm letting go of the obsession in the ocd

so we're gonna move on at 44 .8 instead of 45 came back a little there for a moment

my eyes are switching a little bit

all right so meal two was frequently my favorite meal of the day

because this was my pre -workout meal

when i was down to really low carbs i would only eat carbs before

and after the workout and i would use oatmeal i could have had rice

or whatever but oatmeal felt like it held me satiated for a little bit longer

and i was a lot of scoop of protein a day for the most part of the time

so me being able to eat something that is chocolate flavored

or vanilla or cooking cream when I'm in like starvation mode tasted incredible

so I really enjoyed this meal to get a proper amount of protein from a meat

and not just powder I would have a little bit of ground turkey

and I loved ketchup but you can't have ketchup with all the sugar in it

so I would end up eating pico

so it would be 90 grams of ground turkey with a

little bit of tomato 45 grams of oats these are the bowls

that bradley eats like fruit out of and these were like my meal bowls

and then i put a scoop of protein in here it makes vets

and that would be my pre -workout meal all right

so this beautiful meal came out to 362 calories this is

a high calorie meal 49 grams of protein 5 grams of fat

and 31 grams of carbs i had a period of prep

and my total carb intake was 40 grams pretty frequently

so this would pretty much be close to all the carbs

i would eat other than a little bit from either the tomato

or some vegetables or whatnot but this would predominantly it

and this would be my big satiating meal that i would have before going to work out

use the chess pieces idea for food what are you actually

moving around from one day to the next usually protein would never change

and you would pull fat and you would pull carbs throughout

so start having carbs every single meal a high amount of carbs

and then you start pulling those carbs one by one typically

my last meal of the day would pull the carbs be higher fat like salmon with just vegetables

and then throughout the meals you just pull pull pull carbs

until the very end you're left with just a little bit

of carbs right before your workout right after the workout sometimes pull the post -workout

or the pre -workout ones

but really at the end of the day it's you have a meal plan

that you know your body's good on you follow it to a t your body knows

when the food is coming what type of food is coming in pulling it away

so you're getting used to getting this amount of calories in this exact way

and also just less less less so your body's burning more calories you're consuming less

and then you get shredded over time you said earlier your

tips for people trying to get as lean as possible what are they i have quite a few

but number one

because it would be revolved around this meal is sleep you lose one hour of sleep your discipline tanks

and people don't understand that

so the worse your sleep is the less sleep you get

the harder it is for your brain to make the decision

to do hard things your well power decreases like by fact

not even no matter how strong you are it gets harder

if you do not sleep so sleep hygiene is so important especially

when you're dieting or trying to accomplish something difficult

because the more tired you are the worse decisions that you make

so often in prep when you're starving it was already hard to sleep

so i would eat breakfast often shower and then nap

and just go lie on my couch in the sunlight

100

and just like I put my feet up and just lie there and just fall asleep.

101

And I would nap and I'd wake up and be like, can I eat again?

102

All I was thinking about was food.

103

Good sleep, long sleep, restful sleep, makes everything in life easier, especially dieting.

104

So if you're someone who's sleep is off

105

and you feel like you keep making bad decisions

106

and your cravings keep getting the best of you and your discipline just sucks in terms of what you eat, rule number one, just try and sleep better.

107

And that will help you, I promise.

108

Two full extensions, right the other one.

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little faster three two one

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and go three two how like as you're coming down you're

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driving your feet into the ground to push your back into

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the bench driving through your feet into the bench even on

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flat one dead stop go three

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two one dead stop

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go three three

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two one good three two one

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This brings me back to Olympia Prep because I don't think I've had just plain fresh -caught Alaskan cod.

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Age -old bodybuilding wisdom is you eat white fish to get thin skin.

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This meal is 100 grams of white rice, 200 -some grams of white fish, and I got a little bit of asparagus in there,

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asparagus if you will.

121

I used to put shredded lettuce in all of my meals because I added volume and no calories, but there's an outbreak and people are getting sick eating lettuce right now.

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I'm not trying to risk that right now

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but this comes to 300 calories 47 grams of protein 29 grams of carbs

124

you gave us the first tip we're getting what's number two

125

probably honestly the most important is setting yourself up for success your environment

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and your schedule so

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when i'm prepping i knew exactly what i was eating every

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single day i knew what time i was eating it having a specific routine

129

that takes the thinking out of it makes your brain require less discipline to make the right decision so

130

if you have to make yourself make your life easier for

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you you will be more likely to succeed don't plan discipline rely on systems

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and structures and routines

133

and set your environment up for success justin anything to add

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don't be a skinny bitch oh no we're trying to be

135

a skinny bitch oh you're trying to shred it be a skinny bitch think like a skinny bitch

136

so prep is really just eating egg whites

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and white fish huh we were staying at the trump the last year i competed

138

and it was pretty hilarious because trump actually stayed at my hotel

139

while we were there so there was like what's

140

that called that's security secret service secret service on every floor they're on our floor

141

when you eat a lot of fish you can't escape the smell When I was cooking this, Courtney was like, oh my god, this is like prep PTSD.

142

And when I cooked it in a hotel room, like pounds of it, like $200 of cod.

143

You sweat out fish.

144

Your whole house, your clothes, everything around you just attaches and smells like fish.

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Secret Service agent, literally two doors down from us.

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You get off the elevator and you're just like, whoa, whole floor smells like fish.

147

Like, yeah, because everyone's coming to buy probably all the fish.

148

What fish?

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Three pounds of cod and like three pounds of salmon.

150

oh it's chicken it's not even fish it's a delightful surprise

151

if you're single and you're prepping

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and you're eating a lot of fish just stay single let's try

153

and get past it with

154

that being said next meal is more fish this is 220

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grams of white fish cod with some asparagus no more carbs

156

for the rest of the day not around the workout

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so like i said carbs are all around

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that this They're really just getting protein in for the rest

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of the day making sure i'm not getting too skinny and keeping cows as low as possible

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yes and no everything always depends i feel like

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if you really want to get lean this works

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but it's definitely a very extreme version like

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if i just wanted to get leaner now even myself right now i wouldn't do exactly this

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because life is different now i don't have as muscle as

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much muscle tissue on me i don't need to get as

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lean like bodybuilding it's the extreme of everything that's why everything's

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so boring so low calorie because it's just optimizing as much as you possibly can

168

if you set yourself up with a diet that is too difficult

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that you're not going to follow you're actually doing yourself a disservice you might as well add calories in

170

and actually follow the diet then start with a diet too hard

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that you're not going to follow can you have cheap days

172

and cheap meals while you're still trying to get lean they're a tool

173

that can always be either harmful or useful depending on how they're used

174

and if you actually need them

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if you're someone who's like knowing i can diet hard all week

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if i have that meal on saturday if i have

177

that date night on the weekend i think great

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that works not really sustainable for like long -term life sometimes people have a cheap meal

179

and it actually makes their cravings way worse

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that night the next day the next couple days are thinking about food more

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because they had a taste of it versus

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when you're restricting you think of it less

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so you just got to know what is gonna affect your

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mind the most how's your diet nowadays compared to what it

185

was during prep oh i mean compared to this significantly better

186

if you're not watching this and you're like hmm

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that looks like a good diet then you've lost your mind really it's just a lot more free

188

and flexible i ended up being free for a while.

189

I was having sandwiches and wraps and doing all these things that I love to do.

190

And then I kind of just converted back to the food I always ate.

191

There's usually a ground turkey and rice meal.

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There's usually ground beef with avocado.

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There's usually an egg and bread meal.

194

And then I usually have a brown rice pasta with either ground beef or ground turkey as well.

195

That's 90 % of what I eat.

196

And I'll throw snacks in there because Bradley has good snacks that she has around the house.

197

And I'm not going to not eat her snacks, especially if she hasn't finished them

198

but as a whole i eat very similar still this meal is 150 grams of ground turkey one egg

199

and four egg whites and it always comes out a little bit different

200

but this is like 300 calories 50 grams of protein

201

and like seven grams of fat from an egg

202

but still super low calorie usually i would eat this meal put the dish away

203

and go to bed like there was no like hour before bed

204

that only matters if you actually have food in your stomach i was

205

so empty that i didn't notice i had food in my stomach

206

and i certainly wasn't spiking my blood sugar from eating this meal

207

so i would go straight to bed

208

and just fall asleep that's a bonus tip right there

209

because you can't eat when you're sleeping

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so it's a way to diet what's your final tip for

211

people trying to get lean my final tip is going to

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be i'm trying to keep this practical with walking after every

213

single meal this is like a traditional thing i think stan

214

efforting i coined it being able to go on a 10

215

minute walk after every single meal doesn't just allow you to burn a little bit more calories

216

but it allows you to stabilize your blood sugar and the more

217

that you stabilize your blood sugar

218

and you have spikes of blood sugar a it controls cravings b

219

if you don't have glucose circulating through your blood your body's more likely to pull fat

220

and then you're burning more fat

221

and it's just a great way to digest move the food through you

222

and just also get in the sunshine a little bit

223

and it helps cortisol cortisol brutal for anything to do with trying to diet

224

so it's a beautiful little thing that you can add to it

225

and it's very easy to do and once it becomes a habit it's really not

226

that hard most people will eat a meal

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and sit on their phone for 10 minutes if you just take

228

that time to go for a walk outside

229

and move your body a little bit it is like a

230

crazy cheat code some people don't even do cardio bodybuilders don't even do any cardio

231

because they get enough steps in a day from doing consistent walks throughout the day

232

so it's a big thing

233

that is anyone can add to their life to make them healthier

234

but also just burn fat easier all right that is a wrap on on this full day of eating, going back to how I ate to get as lean as possible, trying to win the Olympia.

235

If you guys liked this theme, we also did a morning routine video, the same morning routine that I followed in the Olympia.

236

We're gonna put that link on the screen right now.

237

That's all we got for today.

238

Appreciate you guys watching.

239

See you next time.

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المفردات وملاحظات التحدث لهذا الدرس

هذا الدرس في المحادثة مبني على الفيديو “This Diet Plan Won Me 6 Olympias”. أكثر الكلمات تكرارًا في الفيديو: meal, eat, grams, carb, calorie. يحتوي هذا الفيديو على 239 جملة و2775 كلمة للتدرب على الترديد. مدة الكلام 13:58. يتكلم المتحدث بسرعة، نحو 199 كلمة في الدقيقة، لذا ستسمع كثيرًا من وصل الكلمات واختزال الأصوات. 82% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، ويُستحسن مراجعة الباقي قبل البدء.

أهم المفردات في هذا الفيديو

15 كلمة من الفيديو تستحق التعلّم، مع النطق والمعنى:

الكلمة	النطق	المعنى
meal اسم	/ˈmiːl/	وَجْبَة, أكلة
gram اسم	/ˈɡɹæm/	جْرَام, غْرَام
calorie اسم	/ˈkæləɹi/	سُعْر, سُعْرَة
lean فعل	/ˈliːn/	مَالَ
skinny صفة	/ˈskɪni/	نَحِيف
routine اسم	/ɹuˈtin/	رُوتِين
discipline اسم	/ˈdɪsəplɪn/	اِنْضِبَاط, تَهْذِيب
muscle اسم	/ˈmʌs.əl/	عَضَلَة
snack اسم	/snæk/	وَجْبَة خَفِيفَة, لُمْجَة
craving اسم	/ˈkɹeɪ.vɪŋ/	تَوْق, تَشَوُّق
starve فعل	/stɑɹv/	مَاتَ جَوْعًا
stomach اسم	/ˈstʌmək/	مَعِدَة, مِعْدَة
bench اسم	/ˈbɛnt͡ʃ/	مَقْعَد عَام, مَصْطَبَة
asleep صفة	/əˈsliːp/	نَائِم
shake فعل	/ˈʃeɪk/	هَزَّ

الأفعال المركبة التي ستسمعها

الكلمة	النطق	المعنى
come out فعل	/ˌkʌm ˈaʊt/	خَرَجَ, غَادَرَ
come back فعل		عَادَ, رَجَعَ
wake up فعل	/ˌweɪk ˈʌp/	صَحَا, اِسْتَيْقَظَ

جمل تستحق التكرار

جمل قصيرة وكاملة من الفيديو يمكنك استخدامها في الحديث اليومي:

How many meals per day would you eat in broke?
You're trying to shred it, not enjoy your food.
That's all we got for today.

القواعد في هذا الفيديو

أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:

التركيب	في الفيديو
المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن	you've lost · hasn't finished
المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله	would be revolved · being said

نطق يحتاج إلى انتباه

يستخدم المتحدث 77 من الصيغ المختصرة، مثل you're, I'm, don't. انطقها بصيغتها القصيرة كما تسمعها.

أصوات “sh” و“zh”: shake /ˈʃeɪk/, extension /ɪkˈstɛnʃən/, tissue /ˈtɪʃ.(j)u/, dish /dɪʃ/, sunshine /ˈsʌnʃaɪn/
الكلمات الطويلة — انتبه لموضع النبر: hilarious /hɪˈlɛə.ɹi.əs/, consistently /kənˈsɪstəntli/, sustainable /səˈsteɪnəbəl/, elevator /ˈɛləˌveɪtɚ/, predominantly /pɹɪˈdɒmɪnəntli/

أصوات يجدها متحدثو العربية صعبة:

/p/ — ليس /b/: انطقه مع نفخة هواء: discipline /ˈdɪsəplɪn/, pound /ˈpaʊ̯nd/, prep /pɹɛp/, asleep /əˈsliːp/, depend /dɪˈpɛnd/
/v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: craving /ˈkɹeɪ.vɪŋ/, starve /stɑɹv/, vegetable /ˈvɛd͡ʒ.tə.bəl/, versus /ˈvɝsəs/, rev /ɹɛv/
تتابع الصوامت — لا تضف حركة بينها: gram /ˈɡɹæm/, skinny /ˈskɪni/, pound /ˈpaʊ̯nd/, prep /pɹɛp/, snack /snæk/

كيف تتدرب بهذا الفيديو

استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
ابدأ بسرعة 0.75×، وردّد جملة جملة، ثم عُد إلى السرعة العادية عندما يصبح الأمر سهلًا.
سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل meal, gram, calorie.

ما هي تقنية التظليل الصوتي؟

التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.

تقنية الشادوينغ: اقرأ الدليل الكامل خطوة بخطوة →

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المفردات وملاحظات التحدث لهذا الدرس

أهم المفردات في هذا الفيديو

الأفعال المركبة التي ستسمعها

جمل تستحق التكرار

القواعد في هذا الفيديو

نطق يحتاج إلى انتباه

كيف تتدرب بهذا الفيديو

ما هي تقنية التظليل الصوتي؟