Shadowing Practice: This Diet Plan Won Me 6 Olympias - Learn English Speaking with Video

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?

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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

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.

192

There's usually ground beef with avocado.

193

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.

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

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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

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

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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

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

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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

228

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

231

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

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.

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Appreciate you guys watching.

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See you next time.

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Vocabulary and speaking notes for this lesson

This speaking lesson is built on the video “This Diet Plan Won Me 6 Olympias”. The speaker keeps coming back to these words: meal, eat, grams, carb, calorie. This video has 239 sentences and 2775 words to shadow. The speech runs for 13:58. The speaker talks fast, about 199 words per minute, so expect linked and reduced sounds. 82% of the words are among the 3,000 most common in English; the rest is worth studying before you start.

Key vocabulary in this video

15 words from the video worth learning, with pronunciation and meaning:

Word	Pronunciation	Meaning
meal noun	/ˈmiːl/	Food that is prepared and eaten, usually at a specific time, and usually in a comparatively large quantity.
gram noun	/ˈɡɹæm/	A unit of mass equal to one-thousandth of a kilogram. Symbol: g.
calorie noun	/ˈkæləɹi/	A non-SI unit of energy, equivalent to 4.184 kilojoules, that can raise the temperature of a kilogram of water by one degree Celsius. This is the unit normally…
workout noun	/ˈwɝk.aʊ̯t/	An exercise session; a period of physical exercise.
lean verb	/ˈliːn/	To incline, deviate, or bend, from a vertical position; to be in a position thus inclining or deviating.
skinny adjective	/ˈskɪni/	Thin, generally in a negative sense (as opposed to slim, which is thin in a positive sense).
routine noun	/ɹuˈtin/	A course of action to be followed regularly; a standard procedure.
discipline noun	/ˈdɪsəplɪn/	A controlled behaviour; self-control.
muscle noun	/ˈmʌs.əl/	A contractile form of tissue which animals use to effect movement.
pound noun	/ˈpaʊ̯nd/	A unit of weight in various measurement systems.
prep noun	/pɹɛp/	Preparation.
snack noun	/snæk/	A light meal.
craving noun	/ˈkɹeɪ.vɪŋ/	A strong desire; yearning.
starve verb	/stɑɹv/	To die because of lack of food or of not eating.
stomach noun	/ˈstʌmək/	An organ in animals that stores food in the process of digestion.

Phrasal verbs you will hear

Word	Pronunciation	Meaning
come out verb	/ˌkʌm ˈaʊt/	To be discovered; to be revealed.
end up verb		To bring to a conclusion.
check off verb		To mark items on a list (with a checkmark or by crossing them out) that have been chosen for keeping or removal or that have been dealt with (for example…
come back verb		To return to a place.
come down verb		To descend, fall down, collapse.
get off verb		To move from being on top of (something) to not being on top of it.
get out of verb		To leave, exit or escape from; to become free of.
get past verb		To continue around a blockage; to get around (something); to surpass something that is in the way.

Sentences worth repeating

Short, complete lines from the video that you can reuse in everyday conversation:

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.

Grammar in this video

The structures the speaker uses most, with the exact words from the video:

Structure	In the video
Present perfect have/has + past participle — a past action that still matters now	you've lost · hasn't finished
Passive voice be + past participle — the focus is on what happens, not who does it	would be revolved · being said

Pronunciation to watch

The speaker uses 77 contractions and reduced forms, such as you're, I'm, don't. Say them the short way, as you hear them.

The “sh” and “zh” sounds: shake /ˈʃeɪk/, extension /ɪkˈstɛnʃən/, tissue /ˈtɪʃ.(j)u/, dish /dɪʃ/, sunshine /ˈsʌnʃaɪn/
Long words — get the stress right: hilarious /hɪˈlɛə.ɹi.əs/, consistently /kənˈsɪstəntli/, sustainable /səˈsteɪnəbəl/, elevator /ˈɛləˌveɪtɚ/, predominantly /pɹɪˈdɒmɪnəntli/

How to practise with this video

Listen to the whole video once without speaking and note the words you do not know.
Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
Record yourself and compare with the original, paying attention to words like meal, gram, calorie.

What is the Shadowing Technique?

Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.

Shadowing technique: read the full step-by-step guide →

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Vocabulary and speaking notes for this lesson

Key vocabulary in this video

Phrasal verbs you will hear

Sentences worth repeating

Grammar in this video

Pronunciation to watch

How to practise with this video

What is the Shadowing Technique?