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Today I'll tell you what I did to increase 10 kilos a month. Exactly, 10 kilos is a month. Guys, I had to increase these 10 kilos a month. Because I didn't lose the surgery, it was my dream and it was my reduction of science. And it's a big story, but I can tell you too, because it was because of the sun. And if you want to know how I was able to do another video, tell me how it was. Anyway, I started trying to understand more how the weight was working, right? For me it started to make my calorie deficit and so on. I did the calculations when I needed to lose these 10 kilos a month and it was what saved me. So I had to do three repetitions a day, right? It would be the weight, the weight of the leg, and do 16 hours of fasting. But fasting wasn't a blow to me. Because I already did this before this diet. So I'm sure it was food and my focus on exercise too. So the first time I did it on my day was three eggs. I made it myself with bread, with coffee, without sugar. And 100 grams of fruit. I used to drink by morango or by what I drink, one of the two. Because I liked it, I liked eating it. I, their calories were also good, and everything else. Because I had to learn about it too. Oh, and the biggest alliance, the biggest alliance, the biggest alliance, your diet. It will be balance. So the weight was 100 grams of rice, normal, or 100 grams of potato and pizza, which is even better than rice. With 100 grams of beans or 100 grams of lentil, which is also the best lentil, but we don't like it because it's the same beans. And 200 grams of bread and rice. And salad, salad and vegetables. In the morning, I ate 100 grams of abacate. Three eggs, cooked, it wasn't cooked, it was just cooked. With salad and vegetables. And one thing I want to say, is that after the lunch, I also ate 100 grams of fruit. And the sweet. And talking about the sweet. I ate about 12 milk, which means that it was a little better. So I ate about 200 grams of sweet. And it was all the day, all the days I ate two. And another thing that you can't lose is water. There's a calculation for you to do. The amount of water that you take. The water I didn't eat. I didn't do it. But the whole day I took everything out. But the minimum of two liters per day, I took it. And now talking about all the exercises. I did the exercises twice a day. And it was just aerobic. So tomorrow I woke up. And did a diet. Also on YouTube. I took it on YouTube. I did about 10 minutes of diet. And at the end of the day I did a diet of choreography. I knew about 10 even. During one hour. So I did that in the morning. And I did the night too. So I did the exercise. I aerobic. 12 times a day. And I didn't do it right. And I didn't do it right. I didn't do anything. Of course, I didn't do anything right. And I did it right. So if you do it right, you do it right. And if you do it right. You don't have to do it right. You don't have to do it right. You don't have to do it right. And you have to do it right. And you have to do it right. I lost 10 kilos. I eat, like that. But it was better than eating. And if you want to say something, I want to talk about my surgery. Leave a comment. And now I'm going to start with my experience. So I'm going to start with my training. I'm going to increase my routine. And all that. I hope you help. And anything else is just to give me a message.