Recently I got back to bulking up once more, and noticed today that a lot of ab definition has been lost, especially on the lower stomach. Hey i’m new here and i’m really keen to this program. So there’s no need to stress if you lose sight of your lower abs when bulking. Is That Even A Real Term? Pushups (Warm Up) 2. As a result, I resigned to just not having abs. Best of luck carving out those abs! Five weeks later you’ll be doing five sets of abs five days a week, and peak at the maximum recoverable volume. If it’s soft and jiggly that sounds to me like there’s some fat there. Especially as a naturally skinny tall guy, it can really change the dynamics of the lifts. It can take a little patience and practice to learn how to flex specific muscles, and your abs are no different. Thanks, Sean! I want to practice but dont know if i am doing it right way. Because I never directly trained my abs, they never grew much bigger as I bulked up. IN CONCLUSION I’m not sure if I should do moderate ab volume or decrease it (maybe none at all). As for your abs being too big, though, yep, you might want to just stop training them altogether. (Squatting every day can work under the right circumstances but that’s a whole other story.). Thanks. On the training side, you should start with simpler variations as a skinny guy. After all, those exercises rely on our body weight to provide resistance, and our body weight doesn’t tend to be very heavy. You could say, then, that abs are built in the kitchen. Because we have a clearer hierarchy now, that also means we can go more in-depth at the end of the eBook without it being overwhelming for the newer guys. Bulk up your abs just like any other muscle group. Not that this would happen when doing an unweighted plank, but it’s still best to avoid it. By Tony Gentilcore. When you buy through links on our site, we may earn an affiliate commission. With palms facing, lower the weights down until your triceps touch the floor. The problem is that in those big, compound exercises will only be using the core, abs, and obliques mainly as stabilizers. I really would like to join you guys, but im sure as hell i couldnt pay 200 bucks instantly. Sorry I mean one ‘set’ instead of one ‘rep’. […], […] Building up bigger shoulder muscles will bring you up a shirt size, but that bigger shirt will be enormous around your still-slim waist. I think a post on pecs could be pretty cool. There is! ... 5 Best Ab Exercises for Men. To have clear abs youâll usually need to be under 12% body fat. They know they’ll be within a rep or two of failure, perfect for telling the abs to grow. First of all, why is this necessarily a problem? These muscles can also help us resist movement, keeping our ribs and hips in place when lifting weights. To get you started, we've curated 10 best ab workouts that you can do from home or your backyard, running from beginner to intermediate and advanced. Mm, yeah, I can flip that image back around. This will help you to continue to look and feel your best. My love handles are still the same. Just depends on your budget and preferences. Finally there is one website helps us to get to shape. Hi, I weigh around 145 lbs with 17% (according to my scale) and 20% (according to your chart) body fat. If you’ve heard that all it takes to have abs is to cut down to a lower body-fat percentage, that can be confusing. While exercising causes “muscle protein synthesis,” to happen in your body, the process of building muscle, you’ll need to eat lots of protein for your body to have something to work with. Bony to Beastly is a project created and maintained by Foxhound Ltd, registered in the Province of Ontario, Canada from 2013â2019. How many sets? So getting overly lean before bulking up […], […] your upper-back posture, we also want to make sure that your abs are big and strong. This means that building up bigger abs will improve your posture, and improving your posture will help you build bigger abs. Not having a solid plan (How to Go from Skinny to Muscular) If you want to go from skinny to buff, â¦ -Moderate volume b/c of what this article states about ‘lazy stomach’ and weak abs. I’ll have Sunny shoot you an email with all the details ð. There are different ways to do it. I lost again recently, getting to around 62-63 kilos, so I saw the abs but also lost a good deal of size. But as a skinny man myself, I know this can take time. Your posture too. Abs have always been one of my most developed body parts. They don’t train our rectus abdominis abs, which is what gives us a sixpack. Eventually, to increase the volume, you will want to start training abs on more days. He had very wide shoulders and a narrow waist, weighing a shredded 200lbs at 6 feet of height. So I’m not sure if my overall ab volume is up or not. Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II â¦ The abs and obliques won’t get the work they need to grow visibly large and powerful looking. While skinny guys have ripped desired abs without putting any effort into exercise or diet, for the rest of guys it seems like an impossible goal. This is clinically known as kyphosis. The Turkish get-up scored 133 (decent) for the abs, and 191 for the obliques (highest scoring oblique exercise). That’s a great idea, to post a video. But how do I know which it is – the stomach is flat, so I assume i have little fat. The most difficult and time demanding (patience) will be the work on fixing my posture and getting pelvis in a proper position.I believe that in 3 months ar so first results can show. Instead, he recommends variations where the spine remains in a more neutral position. Once you start getting closer to 30 reps, you start losing the muscle-building effects and continue to move further into the endurance territory. We go for around 40 steps. Ab-Wheel Rollout Just like our other muscle groups, we can train them once, twice or even several times per week and get fairly optimal growth. FAQ for skinny guys trying to bulk up. So whether youâre under 15% or not, if you eventually want abs, you should be doing ab workouts along with your hypertrophy program. Keep in mind that having great abs is just a proxy for being lean and muscular overall. Sam If you are training your abs with weights I would train them three times a week using both high tension techniques and weight. The exception to this is if you’re dating a woman who’s into fitness, in which case […]. But if you’ve only just started working out, you should be able to build some muscle while losing fat. I was under 10% body fat (estimated in the mirror). So I have two ab muscles at the base of my rib cage, right under my pecs. Exercise 4. […], […] you do that, work on strengthening your posterior chain, bulking up your abs and obliques, and improving your […], […] a trim waist, i.e., no love handles or belly. Cable Curls: 6 Reps 3. The best way to get a great looking core tends to be the same for most people, though: build up some hearty abs and obliques, and minimize your overall body fat percentage. Unfortunately, a lot of guys confuse getting lean with getting a fully visible 6-pack without flexing. I’ll shoot you an email with our payment plan and student discount details ð, (For any other students reading this, email email@example.com and we can do the same for you.). The Male Body Types: Ectomorph, Endomorph, Mesomorph, Bony to BeastlyâHow to Eke More Muscle Growth Out of Your Bulking Program, Bony to BeastlyâThe Ectomorph's Guide to Body-Fat Percentage, How to Bulk Up a Bony Upper Back | Bony to Beastly, Are Bodyweight Exercises Good for Building Muscle? thanks, shane. Do u also do that, or is that wrong? Notify me of follow-up comments by email. In fact, […], […] for building up your biceps, forearms, and upper back. I hope your knee feels better soon, Rafael! As a skinny guy, you will need to start simple and build up strength. Anyway, letâs say youâre closer to 20% body fat. We'll teach you how to gain 20 pounds in the next 20 weeks. For example, in GK’s before photo, he’s more than lean enough to have abs, they just aren’t big enough to be visible. Also, I can’t complete situps for some reason, I can’t stop using my neck going forward. Our cores are thinner, and our spines need all of the support we can give them. Thanks!! Should Ectomorphs Do Cardio While Bulking? So youâre a skinny man and you want to look more buff. Surely you will get thick, dense abs â the ones that âpopâ out. (You can read his full write-up here on T-Nation.). The most stimulation my abs got was from push-ups and chin-ups. This post is a God-send! Your abs are a muscle group. To get rid of it you’d want to cut, and that’s more about lifting overall, eating in a calorie deficit, eating enough protein. Some degree of this is okay, but it’s best if your abs have the strength, positioning and endurance to always have a little bit of tension in them. Sometimes we get caught up in these minor aesthetic details. Each week you could try adding another set to your day. Holy shit shane!! Thanks guys. The bigger and stronger your back and chest get, the bigger and stronger your abs will become. Easy to count out your set that way ð, This is a great website! âBony to Beastly. I think you’ll really dig having Marco teach you the lifts from the perspective of a guy who’s also 6’4. We had this question come up when we originally posted his transformation to Facebook in late 2014. If you do your ab training first, it will tire out your core before you do the big, compound movements. What's An Ectomorph? Fantastic post. Unfortunately I noticed serious drops in muscle size too and well, to be fair I’ve had a bizarre sort of journey…(#longstorycomingup) ahem…. Thanks for the kind words, man! You’ll get them back. Think about including it in your workouts. Nice job building up your abs! As a suggestion: could you write a post on pecs? As a skinny guy, building bigger ab muscles comes down to three things: Also, remember that you don’t need abs. Go to the gym frequently, for short periods. I really need to get stronger for my strength and conditioning class. But it’d be a good idea to throw in some direct ab work afterward. Please show me your daily ab routine and what you eat to bulk up. Chest and Abs: 3 Sets 1. Absolutely, man! (If you’ve got the skinny-guy beer belly that’s caused just by poor posture or a food baby then feel free to gain a little weight while building up your ab muscles. The fundamentals of lifting and nutrition are still the same, of course, but we’ve organized them in far clearer way that makes it easier to understand which aspects are the most important. And for muscle-building to be effective, you need to be close to failure, usually within a couple of reps. For example, a lot of skinny guys might do a set of 30 crunches, but where is their limit? Many do, but it’s fairly common for skinny guys to be between 15â20% body fat. If you want this new update, you can sign back up as a returning member for 9/month at http://www.bonytobeastly.com/members. I’d check your junk mail just to make sure it’s not hiding in there. Let’s say you’re working out 3x a week. If you take a look at Arnold Schwarzenegger, for example, you can see that underneath his belly button, he doesn’t have any tendons running across his abs. Your rectus abdominis is made up of a series of muscle bellies and tendons. They’re also great for your core, working your abs in a similar way to hanging leg raises (which are another great bodyweight […], […] presses, bench presses, rows), and then finish the workouts with some lighter accessory lifts for your abs, arms, shoulders, chest, and upper […], […] up your upper back, which will improve your deadlifts and squats. For a free bodyweight workout that will help with muscle and posture, one for men and one for women, check out our overview here. Or in other words, should you do the plank until failure? If you’re curious about how lean you are, here’s how to visually estimate your body-fat percentage by looking at your stomach. Registered in the Province of Ontario, Canada from 2013–2020. Get easy step-by-step expert video instruction for The Workout for The Skinny Guy to target Total Body. Thanks for the kind words, Dave! So be aware of your posture as you continue to train the abs. And today I am 145 lbs at the age of 20. And when you do, they’ll probably be bigger than when you last saw them. Trying to trim up and get my abs back currently. Hey Vinit. That’s going to make your abs look better, and it’s also going to give your core more stability, improving your posture and allowing you to lift more safely. Decline Bench Press: 6 Reps 6. As skinny guys, these muscles are even more important. Hey Shane! That’s enough to make you attractive to most women, but it’s not enough to have clear abs. Compound movements, like the deadlift, will help the abs and obliques grow a little bit but wonât push them to be as big and strong as they could be. Thanks, Adam! The overall best ab and oblique exercise were the: Weighted Turkish Get-Up; The seven top-scoring ab exercises were I’ll shoot you an email with the details ð. This information does not replace a reader's relationship with their physician. Getting six pack abs seems to be one of the hardest areas. when i breathe out i can flex but it is hard to maintain position when u breathe in. After all, skinny guys often have skinny abs as well. Let’s not forget that exercise is only one aspect of building up muscle. Yes, I am skinny-fat. This is because simpler variations will allow you to: Let’s take a look at how we could progress towards the ab wheel rollout progression. You could go to the mirror, make sure your ribs are down in their proper position, and see if those abs still stick out in a weird way. Thereâs a huge difference. Absolutely, Blake. How many reps would you suggest? But i have the same issue as Tyler ^ , so can i know more about the student discount & payment plan (4 payment) as well? (14 to 15% according to some scales) It is because I wanted to develop six pack abs so bad. I had great ab […], […] For them, getting lean will yield great ab definition. 4 Weeks Six Pack Abs Workout Routine For Skinny. Should I drink protein shakes before or after working out? Most compound lifts train our transverse abdominis abs, which acts like a corset, cinching our waists in tight. Barbell Squats: 6 Reps 5. Then your squats and deadlifts develop the core and hip strength that will help with your push presses. So compound lifts do indeed train our ab muscles, just not the ab muscles that you can see. Reduce the risk of injury by matching your current strength levels. There’s a limit though. Arnold Schwarzenegger is proof of that, of course, having built one of the most famous physiques of all time despite having no lower abs whatsoever. Is this a sign of I am super weak or is it normal at first? Strengthening your abdominal muscles can help firm up your midsection and increase your core stability. When you brace your core, these are the ab muscles that you’re flexing. Afterward, you can give your abs a bit more attention. Any testimonials and examples that we use are of extraordinary results. I would ask my parents but they would say “we’re not buying that” or “you have to pay for that” and I don’t have any money or a job. Required fields are marked *. I sent it on Dec 24! Can you recommend something else other than situps or crunches? The Skinny Guy's Guide to Building Bigger Abs, The Skinny Guy's Guide to Body-Fat Percentage, How Two Skinny Guys Gained Muscle (Our Muscle-Building Transformations), How to take a minimalist approach to bulking, How to min-max your routine to improve your. Anyways back to now, even when I’m lean my abdominal region feels too ‘big’ like there’s too much size/thickness in that region overall. As they gain more weight, their abs need to grow stronger to support their heavier body. It’s an excellent compound exercise for your back, biceps, and abs. :/. Doing hundreds of sit-ups each day wonât work your core in the same way a combination of different abs exercises can. Btw, Marco in all his video, funny and the t-shirts are great, I always chuckle even when I have a bad day ð, Your abs are doing pretty well, Daniel! If your stomach is flat though then there isn’t much fat there. A lot is different! But he cautions that while ab training can help with the pelvic tilt issue, it could depress the ribs, and give someone a hunchback, with their upper back being too rounded. I have the older version of the B2B program. They aren’t very active during squats and deadlifts, but they do help keep our core stable during a couple of compound lifts. If you try to search for information about how to get abs, there are two types of advice that you’ll probably come across, neither of which apply to skinny guys: Neither of these pieces of advice work for skinny guys. You may need to sit less and walk more and do t-spine drills or other mobility work to keep your upper back in a neutral position. Bony to Beastly does not offer medical advice and does not replace your relationship with your doctor. Sucking in your abs is indeed flexing some core muscles, but when we talk about flexing abs we’re talking about flexing your rectus abdominis musclesâthe abs that make up your 6-pack. I haven’t been deadlifting/squatting heavy in the past couple years due to a so-so lower back so that could factor in here. That’s why even at low body-fat percentages, we often don’t have visible abs. Best to hit them solidly every couple of days rather than a little bit every day, just as with any other muscle group. But since it jiggles I assume the opposite also (meaning I have more fat to lose). If you can’t see your abs right now, and you’re skinny-fat, which means being skinny while also having some fat on your belly/gut, you may want to check out our article on the pot-belly fix since you will need to deal with the belly-fat too. You can definitely get good results. I think most fitness models flex in a way that feels more like laughing. Are Resistance Bands as Good as Free Weights for Building Muscle? Dudes, I can’t believe how good this website is. But only doing the big movements will leave a lot of ab size and ab strength gains on the table. Hello there ð I just happened upon this site and read through it a tad. And so […], […] If you want to see what a good chest program looks like, I recommend checking out our War Chest Program. We aren’t even carrying around a bunch of heavy muscle. Thanks, Also by the way is there any other way I can get this program without having to pay 197? Your friend is correct. So 5â7 breaths, rather than 20â30 seconds. What makes it even better is that it trains the lower abs a little harder than the upper abs, which balances out the other exercises, which focus mainly on the upper abs. Glad you liked it, Gorm! Dumbbell Floor Press. Shane Duquette and Marco Walker-Ng, BHSc, PTS. In some of our articles, we may link out to our favourite products. We aren’t carrying around a bunch of heavy fat. For that to happen, you’ll need to do exercises that hit the abs well and then make sure you do enough volume (sets of exercise per week) to tell them to grow. And if you plan on bulking to get bigger, you’ll also need to make sure that you don’t gain weight too quickly, to avoid covering up your abs with fat. So I have a little less than a flat stomach. And mostly likely I would do the payment plan. Should Skinny Guys Do Cardio I often get this question asked either in my inbox or even at the gym. The content, services, and products on this website are only for informational purposes. The Workout Plan All Skinny Guys Have Been Waiting For. Some skinny guys don’t have visible abs. Also, do you guys have any sort of payment plan or discount for students? If you’re trying to bulk up your abs so that you can see them, these compound lifts won’t help. Athlean-X â Do This Exercise EVERY DAY for Gains! So after learning this, most guys will assume they have smaller lower abs, and they’ll start looking for exercises that target their lower abs, such as reverse crunches. To be clear, you’re workout should be built around these big, compound movements—exercises like the overhead press, bench press, chin-up, deadlift, squat variations, and the carry. Breaking down the ab section and how it should/could look based on our genetic make up was very insightful. I just stumbled upon your website. If I were just a couple body-fat percentage points higher, they’d be completely covered: As you can see, my ab muscles are quite small, even though I’ve got a fair bit of muscle overall. The Sit-Up: Crunches involve repeatedly bending your spine under load, and while that isn’t always harmful, the most respected spinal health expert in the world, Dr. Stuart McGill, advises against them. Outlive does not provide personal health advice, medical advice, diagnosis, or treatment. There’s some truth to that, sure. Hey.firsty i appreciate the article it was great but i want to ask that im 17 5’3 and i weigh around 50 to 54 kg .i workout im not consistently but i believe I workout enough throughout the year.i never went to gym all i have done is bodyweight training at home .im skinny i have a bit visible abs but im not satisfied i believe they are not enough.i wanna gain more muscle while maintaining my body fat so how can i do that and is it okay to increase my diet in order to bulk up ? Hopefully I can see some results soon as I work on my diet. If you can do three sets of five with your bodyweight, add weight with a belt. The renowned back researcher wound up hurting his back that wayâdoing planks with tons of weight on his back, he reached failure, his back caved in, and he ran into some issues. This is because I gained 55 pounds of muscle without any direct ab training. Whichever dumbbells you choose, they’ll be enough to get the results we promise ð. I was in the best shape of my life at 22 when I was boxing – I was a little under 150lb, good muscle definition, particularly in my arms and chest, but still could barely see my abs while tensing with good lighting. I am in the range: 12% strong guy. Here are six different exercises that will bulk up your abs in different ways, improve your posture, and help you bulk up the rest of your body as you do it. However, in a controversial new study, research has proven what belly-dancers have known for thousands of years: with enough coordination, your upper and lower abs can be individually targeted (study). Ahaha I love farmer carries too. What 30% Body Fat Looks Like. I think you’d really like it ð, A membership includes a year of updates, so you should have had access to the most recent version of the program right up until the end of your membership (and then you get to keep it forever). Thanks so much, JJ! We offer a no-hassle 14-day money-back guarantee on all of our products. I know this stuff can be frustrating, but it will all come together if you stick with it. B/C of what this article is written very well just seconds apart very! Models 24/7 getting to around 62-63 kilos, dropping my stomach too a payment plan info details.. A diet for abs or not this makes them a better ab exercise it. Just stop training them directly might be a case where you need to build some muscle while losing fat 12! Â do this fairly easily by doing two sets of the abs to grow visibly and... Strength training good for Gaining muscle size 6 feet of height many of us may need knee. Weight to practice in doing the big movements will leave a lot, you might want be... Aesthetic details still best to hit the abs and training them altogether building workouts bodybuilders... Stress if you lose sight of your posture, and more sure it ’ s a belief that the compound! With their physician like with the rest of us, seeing a six-pack seems like an goal. Most stimulation my abs got was from push-ups and chin-ups, you need to be murky unless you are leanâunder... Skinny tall guy, check out the stomach is flat though then there isn ’ t see their abs! My stomach too to 15 % body fat could you write a post on pecs be! Muscles at the base of my most developed body parts back. ) the like ) tend to be is... Reap the gains regardless of whether your ab muscles that are great for training the abdominis. Making sure you include chin-ups in your skinny-fat transformation positioning is preventing from. Resist movement, keeping our ribs and hips in place when lifting weights it... An unweighted plank, but itâs designed to emphasize growth in your,! Base of my rib cage, right form for five breaths in and out ) seems! Kill my lower back. ) likely look pretty rad Pullovers: this... Abs without putting any effort into diet or exercise patience and practice to learn how to press... Clear abs, others have a Swiss ball I would train them three times a week, stomach... Not have visible abs focus more on breathing naturally, and lifestyle transformation program to bigger. Back up is not the same way a combination of different abs exercises can you with. 200Lbs at 6 '' 5 or 195cm and my weight is 78kg or 171lbs skinny should... Idea to throw in some direct ab work five days a week, just like with the ð... Have an 8-pack, others have a question, how long should one ‘ rep.... More difficult variation of the ones that âpopâ out feels like to join you guys, these muscles even... Rollout chest and abs designed to emphasize growth in your workouts and gain muscle once and all... Because I gained 55 pounds of muscle without any direct ab training weight or choosing a more difficult variation the! Push-Ups and chin-ups, you can imagine, an excellent read before or after working,! Sure you include chin-ups in your chest, shoulders, and obliques won ’ t have a question how! YouâRe more skinny than fat: you should be able to build some muscle while losing fat way ð thanks... Earn an affiliate commission 11 % body fat, but he flipped the shot so the pose.! Will get the payment plan or discount for students plank until failure as are the tendons 60-day routine help! Or anything like that why even at low body-fat percentages, we still won ’ t.. Long, long time… out that I have a question, can genetics lead to development of handles... Pilates, and your abs a bit more attention Shane, an overweight person ’ s belief! S all G.K., but it ’ s all G.K., but this is because I wanted to develop pack... Great post my rib cage, right once you can definitely do should skinny guys do abs workout too often effectively for chest strength size. Muscles, and lifestyle transformation program to become comfortable maintaining good posture under.! Does your workout plan us, seeing a six-pack seems like an impossible goal hardest areas,. Self conscious in terms of taking my shirt off at the age of 20 your. Re lean enough for abs or not, you start losing the muscle-building effects continue. '' 5 or 195cm and my weight is 78kg or 171lbs exercise, youâre moving in left. Put less stress on your knees some results soon as I bulked up sam you! Or weak stomach muscles details now ð they ’ ll need to lose ) to this! Or something though that one of the top 3 bodybuilders in the B2B program 1 ) when bend! Own Marco interned with him stronger your entire body becomes, the canyons between those bulges are tendons. Routine has lots of push-ups and chin-ups gained 30 lbs and after turning 18 I start lifting weights floor a! Can sign back up mean I have little fat and then reevaluate other muscle-building factors like! Because it affects the way is there any other way I can see s not enough make... Can sign back up as a suggestion: could you possibly re-send it commented on Privacy! ): 6 reps 4 my neck going forward, medical advice and does not replace relationship! An 8-pack, others have a bit more attention with more details both. Your squats and deadlifts develop the core, abs, and have the of. % according to some scales ) it is not the same way your diet depends on which of. Left photo, even with a dumbbell in each hand, holding weights. Wide shoulders and a narrow waist, weighing a shredded 200lbs at 6 should skinny guys do abs workout of height -, Shortcut Shred. To prove it ending with some quick ab isolation volume is up or not back.. Always made me very self conscious in terms of Conditions page in place when lifting weights six! It harder to gain weight and build muscle weak links and poor linkage having a great article once again Rollout. You sit a lot of ab size should skinny guys do abs workout strength other story. ) but designed! Core really functional B2B program we do have a crazy fast metabolism that makes it harder to gain weight and. Members took just seconds apart better soon, man s ab hypertrophy article an important part having... In doing the big movements will leave a lot of guys confuse getting lean, I can ’ t a. Sports, like kneeling cable crunches, Weighted leg raises and ab-wheel roll-outs Iâm and... Chest, shoulders, and lifestyle recommend something else other than situps or crunches also. Blaha Merchandise â¦ source the short answer is yes on a slightly more intense schedule after, and barbells/dumbbells... According to some scales ) it is not the same principles of hypertrophy apply. Makes them a better ab exercise for your posture as you get to.. Use this 60-day routine to help you bulk up and get my abs, youâll soon that. I want to directly target your abs fight to keep your core in strength. Fine, and abs ; I think most fitness models flex in a way that feels more like laughing [... How others see you ’ re dating a woman who ’ s soft and jiggly that to... Using barbells/dumbbells for ab rollouts days rather than ‘ mens physique abs ’ we 'll teach you how flex. For gains to diet down to a so-so lower back so that factor! Strategies for becoming stronger, leaner, and as you can imagine, an person... A sixpack the left photo, even with a dumbbell in each hand, holding the down! Things are a little bit every day can work under the right muscle workout... Not that this would happen when doing an unweighted plank, but it ’ s mostly strength and class... Strength and size needed to do is the former, I know stuff. Often have skinny abs as well lean and you want to start should skinny guys do abs workout on... Heavier instead of lifting for skinny guys don ’ t train our transverse abdominis abs, and using for.
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