शैडोइंग अभ्यास: This Diet Plan Won Me 6 Olympias - वीडियो के साथ अंग्रेजी बोलना सीखें
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239 वाक्य
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what is up youtube today i'm going to be taking us through the exact diet
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that i follow to get insanely shredded to win olympias
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so i'm going to start with meal number one
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because we don't call it breakfast i'm going to get prepping on
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that All box is getting checked off cause that's what I like.
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Got wings made of hundreds, I'm about to take flight.
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How many meals per day would you eat in broke?
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It usually was around six meals a day plus a protein shake.
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Near the very end the protein shake would come out.
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Why so many meals instead of fewer big meals?
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By eating more meals and spreading them out more, I felt like my metabolism was revving up.
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I was able to burn more calories throughout the day and use that food more efficiently.
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That's not really proven.
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People fight against that but I noticed it firsthand that it actually worked.
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So big thing in bodybuilding is just most meals as possible.
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It also helps to like spread stuff out.
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So you make sure your nutrient timing is like efficiently spread throughout the day.
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So you're always getting a little bit of intake of protein.
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So you're not losing too much muscle.
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All right.
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So bring me back to the prep days, tracking this food.
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This meal is 375 grams of egg whites and one whole egg.
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It is quite a sad looking meal, but that's what it is.
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You're trying to shred it, not enjoy your food.
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This comes at 267 calories 50 grams of protein six grams of fat
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and three grams of carbs So a lot of my meals were consistently around 250 calories,
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which is even saying that number is so sad That's like a portion of a meal that I eat now
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But that's what it takes.
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I typically would eat this meal at any time between 7
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8 a .m This would be the first meal I would eat right after cardio
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and then I typically train after the next meal
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So this was just get some protein in that's all I'm worried about
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did you care about taste when you were in prep
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or were you just eating for a purpose i mean it was eating for a purpose
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but because you're so hungry from
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literally being starving for a bit mixed in a period of
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time everything starts to taste good what tips do you have for people as a 6x
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or be a winner for people trying to get as meat as possible i should have a lot of tips
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because i'm starving all the time but i'm eating this
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because i gotta get out of here and i'll save them later in the video you gotta be exact
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this would drive me crazy in prep
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but i'm letting go of the obsession in the ocd
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so we're gonna move on at 44 .8 instead of 45 came back a little there for a moment
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my eyes are switching a little bit
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all right so meal two was frequently my favorite meal of the day
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because this was my pre -workout meal
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when i was down to really low carbs i would only eat carbs before
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and after the workout and i would use oatmeal i could have had rice
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or whatever but oatmeal felt like it held me satiated for a little bit longer
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and i was a lot of scoop of protein a day for the most part of the time
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so me being able to eat something that is chocolate flavored
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or vanilla or cooking cream when I'm in like starvation mode tasted incredible
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so I really enjoyed this meal to get a proper amount of protein from a meat
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and not just powder I would have a little bit of ground turkey
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and I loved ketchup but you can't have ketchup with all the sugar in it
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so I would end up eating pico
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so it would be 90 grams of ground turkey with a
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little bit of tomato 45 grams of oats these are the bowls
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that bradley eats like fruit out of and these were like my meal bowls
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and then i put a scoop of protein in here it makes vets
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and that would be my pre -workout meal all right
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so this beautiful meal came out to 362 calories this is
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a high calorie meal 49 grams of protein 5 grams of fat
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and 31 grams of carbs i had a period of prep
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and my total carb intake was 40 grams pretty frequently
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so this would pretty much be close to all the carbs
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i would eat other than a little bit from either the tomato
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or some vegetables or whatnot but this would predominantly it
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and this would be my big satiating meal that i would have before going to work out
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use the chess pieces idea for food what are you actually
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moving around from one day to the next usually protein would never change
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and you would pull fat and you would pull carbs throughout
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so start having carbs every single meal a high amount of carbs
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and then you start pulling those carbs one by one typically
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my last meal of the day would pull the carbs be higher fat like salmon with just vegetables
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and then throughout the meals you just pull pull pull carbs
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until the very end you're left with just a little bit
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of carbs right before your workout right after the workout sometimes pull the post -workout
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or the pre -workout ones
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but really at the end of the day it's you have a meal plan
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that you know your body's good on you follow it to a t your body knows
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when the food is coming what type of food is coming in pulling it away
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so you're getting used to getting this amount of calories in this exact way
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and also just less less less so your body's burning more calories you're consuming less
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and then you get shredded over time you said earlier your
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tips for people trying to get as lean as possible what are they i have quite a few
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but number one
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because it would be revolved around this meal is sleep you lose one hour of sleep your discipline tanks
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and people don't understand that
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so the worse your sleep is the less sleep you get
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the harder it is for your brain to make the decision
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to do hard things your well power decreases like by fact
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not even no matter how strong you are it gets harder
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if you do not sleep so sleep hygiene is so important especially
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when you're dieting or trying to accomplish something difficult
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because the more tired you are the worse decisions that you make
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so often in prep when you're starving it was already hard to sleep
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so i would eat breakfast often shower and then nap
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and just go lie on my couch in the sunlight
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and just like I put my feet up and just lie there and just fall asleep.
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And I would nap and I'd wake up and be like, can I eat again?
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All I was thinking about was food.
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Good sleep, long sleep, restful sleep, makes everything in life easier, especially dieting.
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So if you're someone who's sleep is off
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and you feel like you keep making bad decisions
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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.
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And that will help you, I promise.
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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.
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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
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you gave us the first tip we're getting what's number two
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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
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that takes the thinking out of it makes your brain require less discipline to make the right decision so
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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
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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
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a skinny bitch oh you're trying to shred it be a skinny bitch think like a skinny bitch
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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
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and it was pretty hilarious because trump actually stayed at my hotel
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while we were there so there was like what's
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that called that's security secret service secret service on every floor they're on our floor
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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.
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And when I cooked it in a hotel room, like pounds of it, like $200 of cod.
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You sweat out fish.
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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.
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Like, yeah, because everyone's coming to buy probably all the fish.
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What fish?
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Three pounds of cod and like three pounds of salmon.
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oh it's chicken it's not even fish it's a delightful surprise
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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
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and get past it with
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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
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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
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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
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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
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and cheap meals while you're still trying to get lean they're a tool
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that can always be either harmful or useful depending on how they're used
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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
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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
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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
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was during prep oh i mean compared to this significantly better
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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
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and flexible i ended up being free for a while.
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I was having sandwiches and wraps and doing all these things that I love to do.
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And then I kind of just converted back to the food I always ate.
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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.
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And then I usually have a brown rice pasta with either ground beef or ground turkey as well.
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That's 90 % of what I eat.
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And I'll throw snacks in there because Bradley has good snacks that she has around the house.
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And I'm not going to not eat her snacks, especially if she hasn't finished them
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but as a whole i eat very similar still this meal is 150 grams of ground turkey one egg
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and four egg whites and it always comes out a little bit different
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but this is like 300 calories 50 grams of protein
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and like seven grams of fat from an egg
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but still super low calorie usually i would eat this meal put the dish away
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and go to bed like there was no like hour before bed
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that only matters if you actually have food in your stomach i was
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so empty that i didn't notice i had food in my stomach
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and i certainly wasn't spiking my blood sugar from eating this meal
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so i would go straight to bed
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and just fall asleep that's a bonus tip right there
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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
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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
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single meal this is like a traditional thing i think stan
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efforting i coined it being able to go on a 10
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minute walk after every single meal doesn't just allow you to burn a little bit more calories
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but it allows you to stabilize your blood sugar and the more
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that you stabilize your blood sugar
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and you have spikes of blood sugar a it controls cravings b
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if you don't have glucose circulating through your blood your body's more likely to pull fat
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and then you're burning more fat
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and it's just a great way to digest move the food through you
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and just also get in the sunshine a little bit
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and it helps cortisol cortisol brutal for anything to do with trying to diet
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so it's a beautiful little thing that you can add to it
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and it's very easy to do and once it becomes a habit it's really not
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that hard most people will eat a meal
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and sit on their phone for 10 minutes if you just take
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that time to go for a walk outside
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and move your body a little bit it is like a
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crazy cheat code some people don't even do cardio bodybuilders don't even do any cardio
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because they get enough steps in a day from doing consistent walks throughout the day
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so it's a big thing
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that is anyone can add to their life to make them healthier
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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.
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If you guys liked this theme, we also did a morning routine video, the same morning routine that I followed in the Olympia.
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We're gonna put that link on the screen right now.
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That's all we got for today.
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Appreciate you guys watching.
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See you next time.
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इस पाठ की शब्दावली और बोलने के सुझाव
यह स्पीकिंग पाठ वीडियो “This Diet Plan Won Me 6 Olympias” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: meal, eat, grams, carb, calorie। इस वीडियो में शैडोइंग के लिए 239 वाक्य और 2775 शब्द हैं। बोला गया हिस्सा 13:58 लंबा है। वक्ता तेज़ बोलता है, लगभग 199 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 82% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।
इस वीडियो की मुख्य शब्दावली
वीडियो के 15 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| meal संज्ञा | /ˈmiːl/ | भोजन, जेमन |
| gram संज्ञा | /ˈɡɹæm/ | ग्राम |
| calorie संज्ञा | /ˈkæləɹi/ | कैलोरी |
| skinny विशेषण | /ˈskɪni/ | पतला |
| routine संज्ञा | /ɹuˈtin/ | दिनचर्या |
| discipline संज्ञा | /ˈdɪsəplɪn/ | अनुशासन |
| muscle संज्ञा | /ˈmʌs.əl/ | पेशी, मांसपेशी |
| snack संज्ञा | /snæk/ | नाश्ता, भाग |
| stomach संज्ञा | /ˈstʌmək/ | आमाशय, पेट |
| bench संज्ञा | /ˈbɛnt͡ʃ/ | बेंच |
| shake क्रिया | /ˈʃeɪk/ | हिलाना |
| wrap क्रिया | /ɹæp/ | लपेटना |
| spike संज्ञा | /spaɪk/ | कीला |
| vegetable संज्ञा | /ˈvɛd͡ʒ.tə.bəl/ | सब्ज़ी, तरकारी |
| tomato संज्ञा | /təˈmeɪ.toʊ/ | टमाटर, विलायती |
वीडियो में आने वाली फ़्रेज़ल वर्ब
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| come back क्रिया | वापस आना | |
| wake up क्रिया | /ˌweɪk ˈʌp/ | जागना |
दोहराने लायक वाक्य
वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:
- 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.
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | I've had · you've lost · hasn't finished |
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | would be revolved · being said |
ध्यान देने योग्य उच्चारण
वक्ता 77 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, I'm, don't। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “sh” और “zh” की ध्वनियाँ: shake /ˈʃeɪk/, extension /ɪkˈstɛnʃən/, tissue /ˈtɪʃ.(j)u/, dish /dɪʃ/, sunshine /ˈsʌnʃaɪn/
- लंबे शब्द — बलाघात सही रखें: hilarious /hɪˈlɛə.ɹi.əs/, consistently /kənˈsɪstəntli/, sustainable /səˈsteɪnəbəl/, elevator /ˈɛləˌveɪtɚ/, predominantly /pɹɪˈdɒmɪnəntli/
हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:
- /v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: workout /ˈwɝk.aʊ̯t/, craving /ˈkɹeɪ.vɪŋ/, starve /stɑɹv/, vegetable /ˈvɛd͡ʒ.tə.bəl/, versus /ˈvɝsəs/
- /z/ — इसे “ज” (/dʒ/) न बनाएँ: wisdom /ˈwɪzdəm/, nowadays /ˈnaʊ.ə.deɪz/, metabolism /məˈtæb.əˌlɪz.əm/, glucose /ˈɡluː.kəʊz/, preposition /ˌpɹɛpəˈzɪʃən/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: skinny /ˈskɪni/, snack /snæk/, starve /stɑɹv/, stomach /ˈstʌmək/, spike /spaɪk/
इस वीडियो से अभ्यास कैसे करें
- पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
- 0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
- अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर meal, gram, calorie जैसे शब्दों पर ध्यान दें।
शैडोइंग तकनीक क्या है?
शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।