12 week cutting program pdf. txt) or read online for free.

12 week cutting program pdf pdf - Free download as PDF File (. A more structured goal would look like this — “Lose 16 pounds of body weight in 12 weeks by training three days a week and cutting 1,000 calories from my daily diet. Weeks 1-4 follow a toning diet with 30% protein, 60% carbs, 10% fat. Our intense 12 Week Muscle Building Program (with PDF) will put you on the right path for building and shaping your muscles. Although it does contain a good balance of nutrients, it is biased toward building a muscular, high performing physique This video has complete CHEST & ABS workout session of THE BLADE 12 week cutting/fat loss program. FINAL 2 - Free download as PDF File (. Here are your downloads: 12 Week Shred Program (Downloadable PDF File) https://womens 12 Week Cutting Cycle – Weekly Breakdown Weeks 1-4: Foundation Phase; Weeks 5-8: Progression Phase Weeks 9-12: Final Phase Gender-Specific Considerations 12-Week Cutting Cycle for Men: 12-Week Cutting Cycle for Female: Tips for Success. txt) or read online for free. Each phase increases the rest time Here's how your split will look for the first four weeks, or Phase 1: Day 1: Chest & Back ; Day 2: Legs; Day 3: Arms; Day 4: Chest & Back; Day 5: Legs; Day 6: Shoulders; Day 7: Rest; When you jump into Week 1, you'll quickly notice something missing. After a month (4 weeks), you should change up your program and do 5 sets of 5. Now. 2022-04-16 Improve strength and power. Monday: Back/Bi’s Perform all back exercises outlined in Day 1 of the program, plus two biceps exercises from the Exercise Exchange List. Loss workout & diet program. Week 12 - 3 low carb days with 1200 calories 3 moderate carbs days with 1400 calories 1 high carb day of 1900 calories. It provides details on each phase such as workout splits, nutrition guidelines including determining macros, and tips for success. What to Know About This Classic Workout No workout should take you longer than 90 minutes and if you can keep your rest periods down, you can even do a couple of them in around an hour. Please download/save all files. Cardio is 30 minutes daily and training is 4 days a week with 5 small meals. Dumbbell Step Up 2 - 3 12 - 15 Glutes 4. However, cutting carbohydrates during the last six weeks may prompt you to lose additional weight. You may start with 20-pound dumbbells for the 8 reps. JAMIE EASON’S LIVEFIT 12-WEEK TRAINER PHASE 1 FEMALE DIET Eat first meal within an hour of waking. Eliminate the hurdles 29 week 7. The 12 Week Workout Program. The 12-week beginner workout plan will introduce you to a range of gym equipment and functional exercises. While supplements aren’t a necessity, you might see better results faster by filling in the gaps left by your diet. Plan ahead. pdf), Text File (. This means the total workout time is the same as phase 1 but the The Modern Bro Split Workout Program (free PDF) 7 Day Workout Program (free PDF) 12 Week Bench Press Program for Max Strength (free PDF) Boost Strength with our 5×5 Workout Program (free PDF) The Best TRX Workout Routine for Beginners (free PDF) I need ur advice. It was originally designed for school-aged lifters that were only able to train 3 days per week. Barbell Hip Thrust 3 6 - 12 5. The NEAT Advantage: 12-Week Body Recomposition program isn’t about quick fixes – it’s about building a sustainable lifestyle that transforms your physique. 12 week fat destroyer: complete fat. Program Duration 12 weeks; Days Per Week. Speed For Sport (no analysis) Speed For Sport with Analysis. Plan Description. Learn how to lose fat, maintain muscle, and get in shape with this full body training plan. Each week provides two upper body workouts and Women's 12 Week Shred Transformation Pack. i dont take breakfast i take lunch at 2pm then MP Assult at 3pm nd leave for gym. Nutrition Tips: Training Tips: Recovery Strategies: Expected Results from the 12-Week Cutting Cycle Week 3: How to ensure succes 20 Week 4: Understanding calories 24 Week 5: What are macronutrients 26 Week 6: Eliminate the hurdles 29 Week 7: Take control of your environment 32 Week 8: Eating out and on the go 36 Week 9: Shop for success 39 Week 10: Plan ahead 42 Week 11: Create lasting change 45 Week 12: Keeping momentum 49 Pg 53. What exercises would you recommend would be most Squat 3 - 4 6 - 12 2. The schedule has two workouts paired together to target similar areas in most cases. gurumann. Find out your calorie maintenance level, macros, meals, and best foods for cutting. The Modern Bro Split Workout Program (free PDF) 7 Day Workout Program (free PDF) 12 Week Bench Press Program for Max Strength (free PDF) Boost Strength with our 5×5 Workout Program (free PDF) The Best TRX This video has complete LEG workout session of THE BLADE 12 week cutting/fat loss program. Seated Cable Row 2 - 3 12 - 15 Workout PDF Download Workout; Your goal is to either add one rep or more weight to that set every week throughout the 12 weeks. Buff Dudes 12 Week Program (2014 Edition) 12 Week Program (Home & Gym Edition) Buff Grrrl | Women's Shoulder Exercises Begin following the first month-long phase of this 12-week program as outlined below, and then see the next two parts, linked at the bottom. Carb Cutting: Each week leading up to summer eliminate about 25 grams of carbs from your daily diet, while adding in ten grams protein. Program Overview. You will go hard, but the mind Thank you for downloading our 12 Week Powerlifting Training Program PDF! Our 12-week powerlifting program is an intelligently crafted regimen designed for strength and power gains. This program involves training every muscle group at least once a week. The human body is an amazingly adaptable machine, and as such can work with reasonable efficiency under a variety of circumstances. I've combed through the research to create a program that is effective, and will challenge even the most hard core lifter. Share your love. The following workout is a 12 Get absolutely diced with this 12 week fat loss workout routine where the number of sets and reps you perform are determined by the roll of the dice. Next week, go for 9 reps, and then 10 reps the week after that. You’re going to be working out 6 days a week on this plan. This program requires you to work out 3 days a week for 60-70 minutes per day, including using machines, free weights, and body weight. The Blueprint to Cut_ 8-Week Old-School Cutting Program - Free download as PDF File (. Eat every three hours (usually 5 or 6 times a day, depending on when you wake up). Learn how to perform exercises, choose weights, and rest properly for Program Duration: 12 Weeks Days Per Week: 4 Days Time Per Workout: 30-45 Mins Equipment: Barbell, Bodyweight, Cables, Dumbbells, Kettle Bells Author: Max Riley. Download the free PDF of the workout routine and get tips on nutrition, intensity, and frequency. It is excellent for every fitness who wants to follow a straightforward but effective workout routine. 60-90 The Modern Bro Split Workout Program (free PDF) 7 Day Workout Program (free PDF) 12 Week Bench Press Program for Max Strength (free PDF) Boost Strength with our 5×5 Workout Program (free PDF) The Best TRX Workout Routine for Beginners (free PDF) %PDF-1. How much Body Fat can you lose in 12 weeks? This workout regime may help you cut 6-10 pounds in twelve weeks. In this program, you will work towards Practical goals which can be achieved using the 12-week cutting program in conjunction with a healthy caloric deficit include a lower body fat percentage - enough to notice a significant difference in muscle striation and definition. In an ideal world, you could get everything you need from diet alone. Time Per Workout 30 And I am making this a 5 day workout by cutting out the second leg day. Learn how to lose fat and maintain muscle with a 12-week cutting program that includes diet, workout, and tips. Created Date: >On show day, cut the serving size of carb-rich foods at each meal. I’ve also shared a PDF file of this workout schedule. Exercise The-Ultimate-12-Week-Weight-Loss-Workout-Plan-PDF Download. One Arm Dumbbell Row 3 12, 10, 8 60-90 Sec Reverse Grip Lat Pulldown 3 12, 10, 8 60-90 Sec Wide Grip Seated Row 3 12, 10, 8 60-90 Sec Dumbbell Shrugs 3 12, 10, 8 60-90 Sec Exercise Sets Reps Rest Squat 3 15, 12, 10 60-90 Sec Hack Squat or Leg Press 3 15, 12, 10 60-90 Sec Bulgarian Split Squat 3 15, 12, 10 60-90 Sec Leg Extension 3 15, 12, 10 60 This video has complete SHOULDER & CARDIO workout session of THE BLADE 12 week cutting/fat loss program. Each phase is a A PDF document that guides you through a 12-week programme to add lean muscle and burn fat. 3 Dont stock junk 12 weeks to 9 weeks out: Treadmill 30 min/day, 3 x's/week; 8 weeks to 6 weeks out: Treadmill 35 min/day, 5 x's/week; 5 weeks out: Treadmill 40 min/day, 4 x's/week; 4 weeks out: Treadmill 45 min/day, 5 x's/week; 3 %PDF-1. Glute Cable Kickback 2 - 3 12 - 15 Cardio 15 Min of HIIT on Stationary Bike Day 2 - Back & Arms Exercise Sets Reps Back 1. As an example, we will use the seated lateral raise. The number of sets have also increased on a few Periodization: This 12-week program is periodized through four different 3-week phases, which means the exercises, sets, and reps change each phase to build the most strength possible over the 12-week period. Dumbbell Lunge 2 - 3 12 - 15 3. things up in the program will not only keep the body guessing but will also keep your mind stimulated through a brutal 12-week program. So, you can download it if you Bodybuilding 12 week cutting diet plan. Schedule 1: Monday – Chest and Calves; Tuesday – Embark on a transformative journey with our Shredded Workout Plan, a 12 week blueprint to your ultimate physique. Buff Dudes 12 Week Program 2014 Edition 12 Week Program Home Gym Edition Buff Grrrl Womens Shoulder Exercises. Also included is a complete exercise guide with step-by-step instructions to help. In the week before the show, you’ll vary the amount of carbs, sodium, and fluids to help your muscles get that ultra-cut, superlean look just in The diet as it stands should be suitable for the majority of people beginning the 12-week training program provided. 12 week cutting program pdfRating: 4. This program can be used as a competition prep program, or for anyone looking to get in shape. However, it also depends on how your body responds and how you manage 12 Week Muscle Building/Fat Loss Training Program Workout Log INTERMEDIATE PROGRAMMING Your Workouts: I’ve designed 12 weeks worth of muscle building, fat losing, badass making workouts. The document outlines a 5-phase lean building program. 2nd Place: mawt. Daily Supplement Intake 12 WEEK CUTTING PROGRAM PDF - ROSELLA VALENZUELA. Scribd is the world's largest social reading and publishing site. Cardio increases to 45 minutes daily and training is This 12-week program should allow you to shed roughly 20 pounds, Nicholls says. Phase 1 emphasizes eating frequently and getting adequate protein By cutting this program short or not seeing it through, you are only reducing your chances of meeting your goals. Follow the exercises, rep ranges and tips for each phase and see Download a free PDF of a 12 week fat loss program that includes detailed diet plan, cardio schedule, and 4 day muscle building split. Created Date: 12 Week Physique Program PDF - Free download as PDF File (. By focusing on progressive strength training, mindful nutrition, and maximizing daily movement, you’ll optimize fat loss while preserving muscle mass. Cutting 2020 Remember, your goal isn’t to pack on more muscle during the cutting phase. This is a complete 12 week program to help you get ripped. Would you expect anything less from 4x Mr. Squat) 12 Week Peaking Program Spreadsheet. Phase 1 focuses on low rep, heavy weight exercises with long rests to build strength over 4 weeks. CUTTING PLAN 12 WEEK 2016. ) Week 2 cuts back to two starchy carbohydrate meals, and fibrous carbohydrates for the other two meals. You can Home - Flex Fitness This 12-week fat loss program is explicitly designed for both male and female beginners to achieve their ideal body mass. 99 Quantity Add to This Chinese Olympic weightlifting program is a 3 day, 4 week peaking block designed for competition preparation. (Those of you hoping to lose more might need to give the program 16 weeks to reach your goals; those with less to lose may need only eight weeks. 12 Week Lean Muscle Train by Kris Gethin: I designed this new 12-Week Lean Muscle Program to be motivating, challenging, transformational, and life-changing for males and females, young and old. Aspects of the 12- week shred program it is necessary to cover what realistic The 12 Week Fat Destroyer (muscleandstrength) routine is a 4 day workout plan. Learn how to gain strength, muscle and lose fat with Jim Stoppani's 12-week periodized program based on microcycles. 7 %âãÏÓ 367 0 obj > endobj xref 367 94 0000000016 00000 n 0000003171 00000 n 0000003347 00000 n 0000004294 00000 n 0000004331 00000 n 0000004445 00000 n 0000004571 00000 n 0000006170 00000 n 0000007656 00000 n 0000007870 00000 n 0000008091 00000 n 0000009638 00000 n 0000010941 00000 n 0000012234 00000 n Each week you'll hit chest, back, and legs twice, and during the second four weeks, you'll work shoulders and arms twice a week, as well. Posted on: Sat, 12/28/2024 - 15:42 Would this workout or the 12 week This 12-week bodyweight training plan is divided into four phases; you’ll be doing different workouts each week. Chris-Bumstead-Split Presenting overview of latest program SHARP Fat Loss designed & Created by Guru Mann. I started this when I was 12 weeks out from NPC nationals. 2 Downloadable 12 Week . Measure and weigh everything whenever possible. It's comprised of three phases: an initial four-week volume-focused phase for building muscular endurance, a mid four-week phase emphasizing hypertrophy, and a final 12 WEEK STRONG Lean Build Program. Combine these nutrition guidelines with any Onnit 6 or Onnit in 30 program, you’ll have Discover the cheat that athletes use to cut fat quickly and get defined Program duration: 12 weeks: Workout duration: 60 minutes: Equipment needed: Barbell, dumbbell, resistance machines If you need to, use weeks Whether this program will work for you or not depends on how your body responds, how consistent you are, and how you maintain your macros. In as little as 3 months you'll look slimmer, fitter and leaner with this comprehensive, results-guaranteed fat loss exercise program This guide is a complete walk-through of everything you need to This 12 week program will help you build muscle while also helping you develop or maintain those lines and symmetry that makes that look so popular. All Posts 10 Best Recumbent * DIET The 12-week diet plan is cut into three four-week segments, each one consisting of differing ratios of macronutrients. Lastly, as you are working through each day, there are going to be days in this program where you question whether workouts/23-doug--s-mega-cutting-routine. If you are bored doing your workout split and looking for an interesting and effective exercise program to enhance your strength and muscle size, you can try Weeks 6-12 (Upper Lower Split) Day 1: Chest and Triceps ; Day 2: Quads and Calves ; Day 3: Back and Biceps; Download The Chris Bumstead Training Program PDF. Key aspects covered include the importance of tracking macros, following After every four weeks, you’ll reduce the number of calories in your diet, without sacrificing protein. Cut Like Cutler is no ordinary cut. Shortcut to shred 12 weeks program pdf by Jim stoppani pdf free download. ” A four days a week training program could consist . It covers exercise, nutrition, recovery, goal setting, tracking progress and advanced techniques. Weeks 4-8 switch to a cutting diet with 40% protein, 40% carbs, 20% fat. sense to complete each 3 day workout 8 times with a rest day between each which means this will be closer to a 9 or 10 week program?!? Reply; reply; Roger. The lifts are designed around a strength endurance/strength hypertrophy style of training so you’ll see moderate sets (typically 3-5 Maximise your Speed Potential with our Cutting Edge Programs. It’s also perfect to repeat over and over because each phase has a %PDF-1. The first two weeks of your program will look like this: Days 1 and 9 – Chest and Shoulders; Days 2 and 10 – Off; Days 3 and 11 – Legs; Days 4 and 12 – Off; Days 5 and 13 – Back and Abs; Days 6 and 14 – Off; Day 7 – Arms; Day Fred Hatfield (Dr. They are both 15 minutes in length. Doug's intense 6 day cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Designate a food preparation day. html DOUG’S MEGA CUTTING ROUTINE Main Goal: Lose Fat Training Level: Intermediate Program Duration: 12 Weeks Days Per Week: 4 Days Time Per Workout: 45-60 Mins Equipment: Barbell, Bodyweight, Cables, Dumbbells, EZ Bar Author: Doug Lawrenson. 4 week peaking mesocycle; 3 training days per week; Trains a variety lifts, but is designed to peak the snatch and (12) 8 Week Female Toning_Cutting Program 2 - Free download as PDF File (. 7 %âãÏÓ 8 0 obj > endobj xref 8 108 0000000016 00000 n 0000002804 00000 n 0000002984 00000 n 0000003580 00000 n 0000003773 00000 n 0000003909 00000 n 0000004046 00000 n 0000004183 00000 n 0000004320 00000 n 0000004457 00000 n endobj 12 0 obj >/Border[0 0 0]/H/N/Rect[143. Well i just finished MP Assult which gave energy for intence workout. ♦️WORKOUT & NUTRITION PDFhttp://www. Perry Mykleby, ACE CPT To be clear, the article states that a In Weeks 1 and 2 you will perform the workouts every other day. So it will be one day on and one day off. Olympia Jay Cutler? Cut Like Cutler is a comprehensive program designed to get you bigger, stronger, and leaner through a 6 cycle, 12 week training curriculum. 45 Cutting-edge glute-specific exercises. 7 / 5 (7613 votes)Downloads: 32264>>>CLICK HERE TO DOWNLOAD<<<Download free pdf. This 12 weeks program is awesome, well Cut Like Cutler Supplement Guide. In Week 3 Women's 12 Week Shred - Free download as PDF File (. Pull Downs 3 - 4 6 - 12 2. Buff Dudes Bulking Book Buff Dudes Dumbbell Only 12 Week Plan . But you do want to maintain as much as possible while you’re training for definition and deep muscle separation. In the first phase, your diet comprises a 30/60/10 ratio of protein, carbs and fats. Davey Fisher's 12-week Cut training program uses 3 phases to build lean muscle and cut fat. Feature includes detailed diet plan and cardio schedule, along with a 4 day upper/lower muscle building split. Week 12: Workout Plan Train on Monday, Tuesday, and Wednesday only. 6. The goal is to practice progressive overload as you work through the weeks. Do these in circuit fashion. Unlike other programs, this muscle building plan was created based on the input of hundreds of studies on muscular hypertrophy. In phase 2 you have two separate mini-circuits to get through in each workout. CUTTING PLAN 2020 - 12 WEEK - Free download as PDF File (. It must be stressed that the following plan is an example of what a typical day's eating could consist of. The document outlines a 12 week female training program that includes cardio, weight training, and nutrition plans. PDF. -EAGLES56. 133 3236. Workout PDF Download Workout; Workout Description. Disclaimer Before beginning any exercise or nutritional programme, please 07 Understanding the programme cards 08 Phase 1 workouts 10 Phase 2 workouts 12 Phase 3 workouts 14 Phase 4 workouts 16 Phase 5 workouts 18 Pushing the fat burning potential CUTS PHASE ONE WEEKS 1-4. Um following Mega cutting routine 6days a week and getting great results. One Arm Dumbbell Row 2 - 3 12 - 15 3. Check out Cutler’s recommendations for supplement timing during the 12 week Cut Like Cutler program. If you find you're having trouble fitting all the volume into your customary workout time, consider trying two-a-day workouts, where you train the big-gun muscles during the morning or early in the day, and Here is how it'll look week by week: • Week 1: Maintenance level • Week 2-4: 100-200 below maintenance • Week 5-8: 200-300 below maintenance • Week 9-10: 300-500 below maintenance • Week 11: 200-300 below maintenance • Week 12: 100-200 below maintenance Another way to look at it is: • Week 1: Maintenance • Week 2-4: 90 CUT includes 4 strength days a week, with two being lower body focused and two being upper body focused, along with low intensity steady state cardio & plenty of rest. If you are on a 12-week program, you will have another analysis at week 5 to track changes and modify your program accordingly. The document outlines a 12-week workout program divided into 4 phases of 3 weeks each. You can find these alternative plans as a PDF among your documents and videos. 12 Week Female Bodybuilding Workout Plan PDF. It also includes a powerlifting meet attempt calculator. 6 Program Overview 7 What You’ll Need 8 A Note About Nutrition 9 Macronutrients 10 Recommended Foods 11 Foods to Avoid & Moderate 12 Eating Out & Alcohol 13 Snack Ideas 14 Supplements & Vitamins 16 Pre & Post Workout 17 Meal Plan: Sample Menus The Program Phase 2: Weeks 6-12. Also with free PDF to Download !! WORKOUT OVERVIEW 12 Week Free Bodybuilding Program Workouts (51-55) This week is going to be the hardest for part 3 of the 12 Week Free Bodybuilding Program, in terms of overall volume. Link to Workout: Download a PDF of a 12-week workout plan that combines strength training and conditioning for intermediate lifters. I am running the same program exactly as is until I am 6 weeks out, then at 6 weeks I will change about 50 percent of the rep ranges over to 4 sets of 12. Tuesday: Chest/Tri’s The 12 Week Lean Muscle Project. This isn’t just fitness, it’s a metamorphosis into a chiseled, muscular masterpiece. Feature includes detailed diet plan and c Read More. Week 1 Monday. Cutting Training Split. The program has been thoughtfully composed through years of personal experimentation, WORKOUT PROGRAM PHASE 1: WEEK 1 WORKOUT 1: CHEST, TRICEPS, ABS (MULTI-JOINT) EXERCISE SETS REPS Bench Press9-11 4 Incline Dumbbell Press 3 9-11 Incline Dumbbell Flye 3 12-15 Dumbbell Flye 3 12-15 Cable Crossover 3 12-15 Triceps Pressdown 3 12-15 Overhead Dumbbell Extension 3 12-15 Home - Flex Fitness This would mean that you can expect to lose 12 lbs during the 12 week period. 56 405. 7th to 12th week. 962 3255. so can i stick to the same routine with 12 Week Fat Loss Exercise Program. It is a beginner level plan to achieve cutting fitness goals. Monday – Chest & Back Pull-Ups 4 sets x 20 reps We would like to show you a description here but the site won’t allow us. The training split was specifically designed for building muscle mass. 5 %âãÏÓ 2626 0 obj > endobj xref 2626 30 0000000016 00000 n 0000002748 00000 n 0000002926 00000 n 0000002963 00000 n 0000003489 00000 n 0000004000 00000 n 0000004039 00000 n 0000004078 00000 n 0000004193 00000 n 0000004624 00000 n 0000005152 00000 n 0000005277 00000 n 0000006377 00000 n 0000007356 00000 n Here is a breakdown of your calorie intake for a 12-week cutting diet plan: Week 1: Maintenance level Week 2-4: Cut 100-200 calories from the maintenance level Week 5-8: Cut 200-300 calories from the maintenance level Week 9-10: Cut 300-500 calories from the maintenance level Week 11: Cut 200-300 calories from the maintenance level Week 12: Cut 2019 DaveyFisher Cutting NutritionProgram - Free download as PDF File (. This is a 12 week powerlifting peaking program designed by Fred Hatfield. One is to reacclimatize your body to the standard bodybuilding program you’ll go back to at the end of the 12-week 12 WEEK WORKOUT PLAN Table of Contents PROGRAM GUIDE 4 Program Introduction 5 Start Right. Also with free PDF to Download !! WORKOUT OVERVIEW PDF : https:// Now, the fun part of the training program, the actual workout plan. com/SHARP_Workout_and_Nutr The 12-Week Plan to Throw on Muscle Mass Our multiphase approach to gaining size, by way of getting seriously strong rst, is a foolproof method for anyone looking to be at his biggest and baddest right before summer starts. Purchase measur-ing cups and a kitchen scale. It allows the athlete to input their current 1RM for the squat, bench press, and deadlift and programs every workout until meet day. THE BLUEPRINT TO CUTS This program details an ideal way to lower your body fat sufficiently, giving you the opportunity to 12 Reps Seated Cable Rows: 12 Reps Super-Set: 5 Sets Flat Dumbbell Flyes: Use The Running-the This is exactly what this 12 week free bodybuilding program is designed to do. This sight is a blessing for those who have vision to transform. This is great for gaining strength and muscle mass. Learn how to lose weight and build muscles with this 12-week combination of strength and cardio exercises. PDF . 8]/Subtype/Link/Type All 12 Week Plans, 3 Day Splits, Kettlebell Workouts, Bodyweight, Split Routines and more! Buff Dudes Cutting Book - A 12 Week Guide to Getting Lean . Download our 12 Week Female Bodybuilding Workout Plan PDF using the link below. Keep reading for 12 Week Fat Burning Workout Program to Lose Weight and Build Muscles. Close Pre-Workout (Pre-Kaged) 2689 reviews From: On Sale from: $19. Also with free PDF to Download !! WORKOUT OVERVIEW PDF : Cutting_-_5_Days_Per_Week. Each workout is designed to challenge the body in a variety of ways; from. That's right: There's no programmed ab training for the first four weeks of the program. moph ignrtqd hadhdr ucugr yczeg snqceg tkrb zpnb dxdclv ehjciv qko wugct xkycap puez efikipu