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Puppy Linux's package manager, Puppy Package Manager, installs packages in PET (Puppy Enhanced Tarball) format by default but it also accepts packages from other. Install Deb Package Puppy Linux Install To HarddriveDownload Latest Release Puppy Linux - Wikipedia. Puppy Linux is an operating system and lightweight Linux distribution that focuses on ease of use. The entire system can be run from RAM with current versions generally taking up about 2. MB. Applications such as Abi. Word, Gnumeric and MPlayer are included, along with a choice of lightweight web browsers and a utility for downloading other packages. The distribution was originally developed by Barry Kauler and other members of the community, until Kauler retired in 2. His own distribution, with an emphasis on speed and efficiency and being lightweight, started from . It has no unionfs, extreme minimal persistence support, and has no package manager or ability to install applications. For newer systems, the USB keydrive version might be better (although if USB device booting is not directly supported in the BIOS, the Puppy floppy boot disk can be used to kick- start it). It is possible to run Puppy Linux with Windows 9x/Windows Me. It is also possible, if the BIOS does not support booting from USB drive, to boot from the CD and keep user state on a USB keydrive; this will be saved on shutdown and read from the USB device on bootup. However, Puppy Linux is not a Slackware- based distribution. To compensate for this, an optional . Woof includes some binaries and software derived from Ubuntu, Debian, Slackware, T2 SDE, or Arch repositories. Puppy 5 came with a stripped down version of the Midori browser to be used for reading help files and a choice of web browsers to be installed, including Chromium, Firefox, Sea. Monkey Internet Suite, Iron and Opera. Tahrpup is built from the woof- CE build system, forked from Barry Kauler's Woof late last year after he announced his retirement from Puppy development. It is built from the latest testing branch, incorporates all the latest woof- CE features and is released in PAE and no. PAE ISOs, with the option to switch kernels. It can be used as a rescue disk. It can function as a live USB for flash devices or other USB mediums, a CD, an internal hard disk drive, an SD card, a Zip drive or LS- 1. Super. Disk, through PXE, and through a floppy boot disk that chainloads the data from other storage media. It has also been ported to ARM and can run on a single board computer such as the Raspberry Pi. It works particularly well with DVDs due in part to the larger space available than a CD. This ensures that a bug or even unknowingly incompatible software won't corrupt the contents of such devices. Since Puppy Linux fundamentally runs in RAM, any files and configurations made or changed in a session would disappear otherwise. This feature enables the user to either save the contents to a writable storage medium, or write the file system to the same CD containing Puppy, if . This applies to CD- Rs as well as CD- RWs and DVDs. It is also possible to save all files to an external hard drive, USB stick, or even a floppy disk instead of the root file system. Puppy can also be installed to a hard disk. Some derivative distributions, called puplets, come with default window managers other than JWM. The PC needs to have at least 1. MB of RAM (with no more than 8 MB shared video) for all of Puppy to load into the ramdisk. However, it is possible for it to run on a PC with only about 4. MB of RAM because part of the system can be kept on the hard drive, or less effectively, left on the CD. Puppy is fairly full- featured for a system that runs entirely in a ramdisk, when booted as Live system or from a 'frugal' installation. However, Puppy also supports the 'full' installation mode, which enables Puppy to run from a hard drive partition, without a ramdisk. Applications were chosen that met various constraints, size in particular. Because one of the aims of the distribution is to be extremely easy to set up, there are many wizards that guide the user through a wide variety of common tasks. Puppy Package Manager can also trim the software bloat of a package to reduce the disk space used. It consists of more than 5. However, on later versions starting with Puppy Linux version 5. Woof. It is an advanced tool for creating Puppy installations. It requires an Internet connection and some knowledge of Linux to use. It is able to download the binary source packages from another Linux distribution and process them into Puppy Linux packages by just defining the name of that Linux distro. It has simple module loading management but fewer drivers are included. It uses an older Linux kernel, which has long- term support and the newest applications. I enjoy Puppy too, and it's what I run exclusively on my netbook. Maybe the only thing wrong with Puppy is that users' expectations tend to exceed the developer's intentions. I've never heard of a single Puppy user suffering a problem due to this. Install it on an old P- III or P- IV computer and your family or friends will use it just as effectively for common tasks as any expensive new machine. He praised its simplicity, flexibility and clear explanations, while noting the limitations of running as root. He concluded . Always being the administrator has its advantages for convenience, but it means that the user is always one careless click away from deleting their files and one exploit away from a compromised operating system. As a live CD it's hard to beat Puppy Linux for both performance and functional software. It has minimal hardware requirements and is very flexible. It's a great distro as long as you don't push it too far out of its niche. He concluded, . They also make for a somewhat disorderly world. You might have to read a bit to figure out which Puppy release or Puplet is for you. Puppy's online documentation is extensive but can be confusing. It's not always clear which docs pertain to which releases. Most users rely on the active, friendly forum for support. What's wrong with it now? Why do I have to buy a new one every four years? Why on earth do they change the interface in every release? Can't it just work? Puppy is a great solution for these folks. It's up- to- date, free, and easy to use. And now, it supports free applications from the Ubuntu, Slackware, or Puppy repositories. Now that's user- friendly. Retrieved 2. 01. 2- 0. Retrieved 2. 01. 7- 0. Retrieved 2. 1 March 2. Desktop. Linux. Archived from the original on January 1. Retrieved August 1. Archived from the original on December 1. Retrieved July 1. Retrieved 2. 01. 3- 0. Distro. Watch Weekly. Distro. Watch. November 1. Retrieved 2. 01. 6- 0. Retrieved 2. 6 August 2. Retrieved 2. 01. 6- 0. Puppy. Linux. com. Archived from the original on November 8, 2. Retrieved 6 April 2. Puppy developer pages. Retrieved 2. 00. 9- 0. Retrieved May 1. 4, 2. Retrieved May 1. 4, 2. Retrieved May 1. 4, 2. May 2. 9, 2. 01. 3. Retrieved August 1. Archived from the original on August 1. Retrieved August 1. Puppy Linux Wiki. Retrieved August 1. Archived from the original on August 1. Retrieved August 1. Archived from the original on July 1. Retrieved 9 July 2. Puppy. Linux. org. Archived from the original on 2. Retrieved 2. 00. 8- 0. Retrieved 2. 3 January 2. Puppylinux. org. Retrieved 2. Retrieved 2. 6 August 2. Retrieved 2. 1 March 2. Distro. Watch. Retrieved 2. April 2. 01. 1. Retrieved 1. May 2. 01. 1. Distro. Watch. Retrieved 1. December 2. 01. 1. Retrieved 1. 7 December 2. Registry hack enables continued updates for Windows XPAs reported by Wayne Williams at Betanews and confirmed by us, a simple registry hack to a Windows XP system tricks Windows Update into providing updates for it. UPDATE: Six months later, find out how this hack is working so far. Williams says that the hack, included just below, makes the system look like Windows Embedded POSReady 2. Microsoft Corporation. This is a set of frequently asked questions about Windows Embedded POSReady 2009. Unfortunately, if you’re a Windows user you’ll have to actually purchase the font yourself: Microsoft created its own Helvetica clone, Arial, as it chose not to. Free cheat engine 6.4 download software at UpdateStar - Cheat Engine is an open source tool designed to help you with modifying single player games running under. Windows 7 download - Windows 7 - Windows 7 is the next release of the Windows client operating system. April 9, 2. 01. 9. To apply the hack, create a text file with a . Windows Registry Editor Version 5. After this is done, if you run Windows Update, it will find several updates, as illustrated in this screen capture. Image: ZDNet/CBS Interactive. The screen capture is from our own tests, which appear to work. Notice that two of the displayed updates are for WEPOS (Windows Embedded Point of Service) and Windows POSReady 2. The others are for Windows Server 2. Microsoft Windows 7 Ultimate Screen shots, Win7 Ultimate image, Windows 7 Ultimate Images. Windows XP. This specific hack works only on 3. Williams's source for the 3. The security updates that could be installed are intended for Windows Embedded and Windows Server 2. Windows XP customers. Windows XP customers also run a significant risk of functionality issues with their machines if they install these updates, as they are not tested against Windows XP. The best way for Windows XP customers to protect their systems is to upgrade to a more modern operating system, like Windows 7 or Windows 8. How to Tell If You're a Neo- Nazi. Internet personalities Baked Alaska and Millennial Matt had a lot of fun at this past weekend’s white supremacist rallies. Well, until Baked Alaska was maced, I guess. They used tools like Twitter and You. Tube to bring their online followers into the heart of the racist action. This Mom's Important Message to Another Mom After Witnessing What Her Kids Did at a Water Park. Having to stand in line before getting the chance to go on a water. Merkel lived in a nearby cabin on U.S. Forest Service land, which he was in legally under a recreational lease until 2009 when said lease expired and the government.But curiously, the two still insist that they’re not neo- Nazis. So what the hell is a neo- Nazi? The rallies in Charlottesville, Virginia were the largest collection of white supremacists in the United States in at least two decades. It left one woman, 3. Heather Heyer, dead and dozens more injured. So it’s curious to see both Baked Alaska (real name Tim Gionet) and Millennial Matt (real name Matthew Colligan) insist that they’re not neo- Nazis and that they’ve never advocated violence. If you’re in the same boat, and don’t know if you’re a neo-Nazi, I’ve made a helpful guide to determine if you are. To be clear, the “neo” in neo-Nazi is. We are now accepting Massachusetts applications online! Use this link to begin the Massachusetts online application process or to login to an existing application. It shouldn’t come as a huge surprise that Apple’s once ambitious self-driving car project is no longer ambitious. The New York Times reports that the company has. I’m starting to think that maybe they don’t know what words mean. If you’re in the same boat, and don’t know if you’re a neo- Nazi, I’ve made a helpful guide to determine if you are. To be clear, the “neo” in neo- Nazi is simply meant to differentiate between Nazis who were around in the 1. Nazi beliefs today but weren’t alive during Hitler’s time. Sadly, there are still old school Nazis around, like 9. Michael Karkoc who massacred women and children and currently lives in Minnesota. If you answer “yes” to any of the questions below, you’re a neo- Nazi. Do you regularly tweet the 1. Words? The so- called 1. Words were coined by the late white supremacist David Lane and became a slogan for neo- Nazis around the world. The 1. 4 Words read, “We must secure the existence of our people and a future for white children.” It’s not exactly subtle as far as Nazi slogans go. In 1. 98. 4, David Lane helped plot to kill Alan Berg, a Jewish radio talk show host, and acted as the getaway driver when he and his fellow neo- Nazi scum shot and killed Berg in his driveway. Lane was sentenced to 1. Baked Alaska loves to tweet the 1. Words. He sends it to President Trump and he makes videos of it. Lots of videos of it. Yesterday, Baked Alaska tweeted his defense of the 1. Words, saying that there’s “nothing wrong” with the slogan and that “just because others have used them doesn’t change the meaning.” It’s unclear if he understands the origin of the phrase, but he certainly understands that it means “white advocacy.”But even if he has no idea that it was coined by a murderous white supremacist thug, it’s still a poisonous idea that has no place in society. If you tweet the 1. Words you’re a neo- Nazi. Do you say “Hitler did nothing wrong”? Some people insist that Baked Alaska and Millennial Matt can’t be neo- Nazis because they’re simply saying outrageous things to get a rise out of people. One of those things is that “Hitler did nothing wrong.” But at some point you’re no longer “trolling” and you’re simply stating what you believe. Millennial Matt has said “Hitler did nothing wrong” so many times that it’s become his catchphrase. He says it on radio, in tweets, and in videos. But what the hell does such a phrase mean? Adolf Hitler systematically killed millions of Jews in concentration camps during the Holocaust. Saying he did nothing wrong is an endorsement of those deaths. Amazingly, Millennial Matt says that he’s never advocated for violence against anyone. In a weepy You. Tube post he whined that people were now threatening his life after he attended the rallies in Virginia. That’s explicitly what Hitler did. It’s kind of what he’s known for. When you say Hitler did nothing wrong, and you say it so many times that people start to riff on it with jokes about other people who “did nothing wrong” you’re advocating for violence. That’s kind of how this works. If you say Hitler did nothing wrong, you’re a neo- Nazi. Have you attended a rally with people giving Hitler salutes? The salute goes by a lot of names: The Roman salute, the Hitler salute, and the Bellamy salute. But it only has one meaning since it was adopted by the Nazis in the 1. It means you’re a neo- Nazi. Baked Alaska documented his trip from his home in Los Angeles to Virginia on Twitter and You. Tube for all the world to see. And one of his most frightening videos came from Friday during the infamous tiki torchlight riot. Baked Alaska shot video as his fellow marchers viciously assaulted non- violent counter protesters. They can be seen in the video beating people with their torches. The counter protestors later described fearing for their lives. And when Baked Alaska pans around in the crowd, you can clearly see people giving Nazi salutes as they chant “white lives matter.” If you attend a rally with people giving Hitler salutes, you’re a neo- Nazi. Do you shout “hail victory” while carrying a torch in public? Did you see footage of people shouting “hail victory” at the rallies this weekend? It’s the English translation of “sieg heil,” the notorious Nazi slogan. Baked Alaska shot video of himself saying just that.“They thought we weren’t going to stand up,” Baked Alaska shouts into the camera. We’re proud to be white!”“We’re proud to be white, brother,” he continued while shaking hands with another white supremacist. Thank you, love you guys.”If you shout “hail victory” while carrying a torch in public, you’re a neo- Nazi. Do you deny that the Holocaust happened? Holocaust denial is pretty much textbook neo- Nazism. And Millennial Matt peddles in it constantly. At the 5. 2- minute mark during the livestream from Virginia, Millennial Matt encourages viewers to “look into revisionist history.” Revisionist history often hinges on the belief that historians are lying about the fact that Nazi Germany executed millions of people.“The history that they taught you in middle school is not factually accurate,” Millennial Matt tells his viewers. He goes so far as to compare Auschwitz, where an estimated 1. If you believe America’s treatment of Nazis was worse than the Holocaust you’re a neo- Nazi. Do you publish photos of Jewish people you disagree with in gas chambers? Baked Alaska also enjoys publishing photoshopped photos of Jewish people he doesn’t like in gas chambers. President Trump is often depicted as the one administering the gas, dressed in Nazi regalia. Baked Alaska was even temporarily banned for doing it, but insists he’d do it all over again. If you publish photos of Jewish people you disagree with in gas chambers you’re a neo- Nazi. Do you have a photo of Joseph Goebbels in your Twitter header? You’re never going to guess what WWII- figure Millennial Matt has in his Twitter header. Yes, that’s Joseph Goebbels, easily one of the most evil men in history and responsible for the deaths of millions of Jews. Oh, and former Grand Wizard of the Ku Klux Klan David Duke is also in there. It’s brutal to watch.“Me and about five of my friends were out protesting. We thought . Everyone was exchanging words with the group, but then the KKK and white supremacists just rushed us,” Harris told The Root. Harris is lucky to be alive. Judging by the video, it doesn’t appear like Baked Alaska or Millennial Matt were anywhere in sight and had nothing to do with the beating. But if you’re marching with these people, this is what you’re marching for. If you march with people who physically assault others because of their race you’re a neo- Nazi. Do you want to hear the good news? You don’t have to be a neo- Nazi forever. What you’ve done in the past doesn’t have to define your future if you’d like to live a happier life. Just stop doing all of the things above. You don’t even have to join a new organization or donate to a nonprofit. Just stop being filled with irrational hate for people that are slightly different than you. It’s really as simple as that. Members of the alt- right have tried to rebrand their particular flavor of hate as new and stylish. But it’s the same old Nazi shit. If you do the thing above you’re a neo- Nazi. If you stop doing the things above you can stop being a neo- Nazi. So give it a try! I promise it won’t hurt. In fact, it might give you time to pursue things that are more fun. Creative, marketing and document management solutions. Deliver amazing customer experiences with an integrated set of solutions to build campaigns, manage advertising, and gain data insights. Tabtight professional, free when you need it, VPN service. 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Song of Myself. Won't you help support Day. Poems? 1. 81. 9- 1. I celebrate myself, and sing myself. And what I assume you shall assume. For every atom belonging to me as good belongs to you. I do not know what it is any more than he. I do not laugh at your oaths nor jeer you; ). The President holding a cabinet council is surrounded by the great. Home; Adam smith; capital asset; depreciation; durable; economics; s; non-renewable resource; physical capital; production; service; stock.On the piazza walk three matrons stately and friendly with twined arms. The crew of the fish- smack pack repeated layers of halibut in the hold. The Missourian crosses the plains toting his wares and his cattle. As the fare- collector goes through the train he gives notice by the. Benefits of coconut water and buy, dekabristinbox guy, gross misconduct hockey my, coburn special effects tie, microsoft excel column width in alright. The floor- men are laying the floor, the tinners are tinning the. In single file each shouldering his hod pass onward the laborers. Seasons pursuing each other the indescribable crowd is gather'd, it. Seventh- month, (what salutes of cannon and small arms!). Seasons pursuing each other the plougher ploughs, the mower mows. Off on the lakes the pike- fisher watches and waits by the hole in. The stumps stand thick round the clearing, the squatter strikes deep. Flatboatmen make fast towards dusk near the cotton- wood or pecan- trees. Coon- seekers go through the regions of the Red river or through. Tennessee, or through those of the Arkansas. Torches shine in the dark that hangs on the Chattahooche or Altamahaw. Patriarchs sit at supper with sons and grandsons and great- grandsons. In walls of adobie, in canvas tents, rest hunters and trappers after. The city sleeps and the country sleeps. Filme, Serien, Animes und TV Show-Highlights - Besondere Filme und Serien vieler Genres kostenlos bei WATCHBOX ansehen! Former Uber CEO Travis Kalanick is down, but he somehow does not yet consider himself out, according to a Sunday report in the New York Times. Kalanick, who resigned. The living sleep for their time, the dead sleep for their time. The old husband sleeps by his wife and the young husband sleeps by his wife. And these tend inward to me, and I tend outward to them. And such as it is to be of these more or less I am. And of these one and all I weave the song of myself. I resign myself to you also- -I guess what you mean. I behold from the beach your crooked fingers. I believe you refuse to go back without feeling of me. We must have a turn together, I undress, hurry me out of sight of the land. Cushion me soft, rock me in billowy drowse. Dash me with amorous wet, I can repay you. I will accept nothing which all cannot have their. I am possess'd! Iowa, Oregon, California? O welcome, ineffable grace of dying days! I plead for my brothers and sisters. Comment on Day. Poems? If you are like us, you have strong feelings about poetry, and about each poem you read. Let it all out! Comment on this poem, any poem, Day. Poems, other poetry places or the art of poetry at Day. Poems Feedback. Won't you help support Day. Poems? Click here to learn more about how you can keep Day. Poems on the Web . All rights reserved. The authors of poetry and other material appearing on Day. Poems retain full rights to their work. Any requests for publication in other venues must be negotiated separately with the authors. The editor of Day. Poems will gladly assist in putting interested parties in contact with the authors. The production function takes the general form Y=f(K, L), where Y is the amount of output produced, K is the amount of capital stock used and L is the amount of labor used. In economic theory, physical capital is one of the three primary factors of production, also known as inputs in the production function. The others are natural resources (including land), and labor — the stock of competences embodied in the labor force. Usually the value of land is not included in physical capital as it is not a reproducible product of human activity. STM3. 2F7. 45. ZE - High- performance and DSP with FPU, ARM Cortex- M7 MCU with 5. Kbytes Flash, 2. 16 MHz CPU, Art Accelerator, L1 cache, SDRAMThe STM3. F7. 45xx and STM3. F7. 46xx devices are based on the high- performance ARM. It also implements a full set of DSP instructions and a memory protection unit (MPU) which enhances the application security. The STM3. 2F7. 45xx and STM3. F7. 46xx devices incorporate high- speed embedded memories with a Flash memory up to 1 Mbyte, 3. Kbytes of SRAM (including 6. Kbytes of Data TCM RAM for critical real- time data), 1. Kbytes of instruction TCM RAM (for critical real- time routines), 4 Kbytes of backup SRAM available in the lowest power modes, and an extensive range of enhanced I/Os and peripherals connected to two APB buses, two AHB buses, a 3. AHB bus matrix and a multi layer AXI interconnect supporting internal and external memories access. All the devices offer three 1. ADCs, two DACs, a low- power RTC, thirteen general- purpose 1. PWM timers for motor control and one low- power timer available in Stop mode, two general- purpose 3. RNG). They also feature standard and advanced communication interfaces. Home page of the Roman Black. Encryption and random number generators 6th Dec 2010. Avobe Schematic shows the circuit of the two-channel PC-based oscilloscope. MCP6S91 from Microchip Technology is an analogue programmable gain amplifier that is well. Describes the most popular microcontroller - the PIC Microcontroller. This page describes the features common to all PIC micros and describes those used on this site. STM32F745ZE - High-performance and DSP with FPU, ARM Cortex-M7 MCU with 512 Kbytes Flash, 216 MHz CPU, Art Accelerator, L1 cache, SDRAM, STM32F745ZET6, STMicroelectronics. Key Features. Core: ARM. All 1. 5 timers running up to 2. MHz. 2x watchdogs, Sys. Tick timer. General- purpose DMA: 1. DMA controller with FIFOs and burst support. Debug mode. SWD & JTAG interfaces. Hi Frank, thanks, I am well aware of your work on trinket fake USB serial. It’s really nice you got it working. My work was mainly driven by the goal of creating a.The sampling rate of the PIC18F2550 USB HID Oscilloscope is approximately 60ksps and the PIC12F675 O-scope’s sampling rate is approximately 20ksps (from what I recall). STM32F070C6 - Mainstream ARM Cortex-M0 Value line MCU with up to 32 Kbytes Flash, 48 MHz CPU, USB, STM32F070C6T6, STM32F070C6T6TR, STMicroelectronics. How to program/burn a microcontroller Programming PIC18 Microcontroller in C How to program a PIC18 microcontroller in C with MikroC? How to Program a micr. Microcontroller PIC Projects are categorized on the basis of microcontroller applications. Microchip pic microcontrollers belongs to modern family of MCUs. Jim Stoppani's Six- Week Shortcut To Shred: Nutrition Overview. Six weeks is plenty of time to drop significant body fat, build muscle, and even gain strength if you combine a well- designed training program with a smart nutrition and supplement plan. It doesn't get much smarter than the Shortcut to Shred. The workout, diet, and supplement regimens are based on real science and made for real- world application. I rely heavily on published nutrition research. To ensure the research is effective outside the lab, I test it on my own physique before delivering it to my clients. With all that data, I am able to create science- backed nutrition plans that deliver stellar results. Shortcut to Shred may be my best program yet. Shortcut To Shred Watch the video - 1. The Shortcut to Shred nutrition program is built on three distinct phases. Each phase has unique macronutrient nutrient requirements to help you build maximum muscle and torch as much body fat as possible. As Shortcut to Shred progresses, the nutrition plan changes to ensure you recover from your workouts and shred for six solid weeks without a plateau. Mighty Macronutrients. The three macronutrients are protein, carbohydrates, and fat. Before we break into the Shortcut to Shred nutrition plan specifics, let me explain what each macronutrient does and why it's important. All- Powerful Protein. Protein is the most critical macronutrient on the Shortcut to Shred program. Muscle is made out of protein, which is essential for muscle growth, repair, and recovery. It's also a critical fuel source. Your body can break protein down and use amino acids as a muscular energy source. Do not buy the Bikini Body Guide by Kayla Itsines BEFORE you read this review! I purchased the guide myself and my results may surprise you! Research suggests that high- protein, low- carbohydrate diets work well for fat loss. This is particularly true for those trying to maintain or build lean muscle at the same time. It is difficult for the body to take protein and convert it into body fat. The Shortcut to Shred nutrition program is built on three distinct phases. Each phase has unique macronutrient nutrient requirements to help you build maximum muscle. Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to. Jim Stoppani, Ph.D.: Using REAL science to design REAL programs for UNREAL RESULTS. Download Free Down And Up Mass Program Jim Stoppani 123It's not impossible, but out of the three macronutrients, the body has to work hardest to convert protein into body fat. It's either going to use protein to synthesize tissue, or break it down for energy. Protein is a home run when it comes to dropping body fat, building muscle, and gaining strength. Protein Sources. Lean cuts of meat: top sirloin, flank steak, lean ground beef. Poultry: chicken and turkey, white and dark meat. Fish: halibut, sole, salmon. Eggs. Dairy: whey, casein, Greek yogurt, cottage cheese. Plants: soy, beans, nuts, grains, etc. Research suggests that eating as much as 1. Research suggests that eating as much as 1. You will eat 1. 5 g of protein per pound of body weight throughout Shortcut to Shred. Research supports this quantity of protein, as do the results of my own clients. Fat And Happy. Fat is not the enemy. Eating fat doesn't necessarily make you fat, but certain fats are better than others. Fat is the second- most critical macronutrient in Shortcut to Shred for several reasons. As you progress through Shortcut to Shred and your carb intake decreases, you'll eat more fats. Let's dig into some fat facts. Omega- 3 Fats. Omega- 3 fatty acids are an essential polyunsaturated fat. They're called . They also offer a wide range of health benefits. For example, they've been shown to enhance fat loss by turning on genes that increase fat burning. They also help decrease fat storage. Omega- 3 fats produce beneficial prostaglandins that decrease inflammation. They've been found to increase muscle recovery and growth, and they support skin, vision, and brain health. Omega- 3s are found in fatty fish, like salmon and tuna. If you eat canned tuna, choose white albacore over chunk light. Even sardines fit the profile. It is critical when you're training intensely as you will during Shortcut to Shred. It is critical when you're training intensely as you will during Shortcut to Shred. Saturated fat promotes healthy testosterone levels and is especially important to men. You want to maintain your test levels to build muscle and strength, train harder, recover better, and lose more fat. Whole eggs are a great source of saturated fat. One study revealed that people who ate three egg yolks per day gained twice as much muscle as subjects who only ate egg whites. Egg yolks contain protein, saturated fat, and dietary cholesterol, which you need to help maintain the integrity of muscle cell membranes. Monounsaturated Fats. When combined with saturated fats, monounsaturated fats have been found to promote healthy testosterone levels. They also function as an energy source during hardcore workout sessions. Peanut butter is a terrific source of monounsaturated fat. Trans- Fatty Acids. Trans fats are the only fats you should absolutely avoid. Trans fats have been altered in the lab to give products a longer shelf life. The body doesn't recognize this altered fat molecule or know how to process it, so the trans fat molecule gets into your cells and causes havoc. Trans fats may even increase the risk of heart disease and certain cancers. Fat Calories. People fear and monitor fats because fat is calorically dense. There are more than twice as many calories in a gram of fat than in a gram of protein or carbohydrates. Calories per Gram: Protein = 4. Carbs = 4. Fats = 9. Because they're calorie- dense, fats can push you over your calorie limit. You will eat roughly 0. Shortcut to Shred. You have to be cautious of how much fat you eat, but if you stick to the nutrition plan, your calories will stay in check. Calories are an important factor when you're trying to burn body fat, but calories aren't the only factor. Your macro choices are more critical. Carbohydrates. Carbohydrates provide few benefits other than energy. Few people realize that, out of the three macronutrients, carbohydrates are the only ones that are not essential. There are essential amino acids and essential fats, which your body can't produce on its own, but there are no essential carbohydrates. Your body can produce enough carbohydrates, mainly in your liver, from the protein and fat you consume. This doesn't mean that carbs are a demon, but if you're trying to lose body fat while building muscle and strength, you want to focus on eating protein and fat. When you eat high- glycemic carbs, your body processes them rapidly, absorbs them in the intestines, and shoves them right into your bloodstream. This increases your blood glucose levels, which spikes insulin. An insulin spike can be useful after a workout, but it's not great at any other time of day. You don't digest low- glycemic carbs as rapidly. They don't create the same sharp spike in blood glucose, so they offer a steadier supply of energy. Only eat high- glycemic carbs after training. Eat low- glycemic carbs at any other time of day. Workout Fuel. During a workout, you burn carbohydrates as your primary fuel source. You store carbs in your muscles in the form of glycogen. As the workout proceeds, the muscles you use burn more and more glycogen. On this program, after a workout you need to supplement with high- glycemic carbs to replenish glycogen. That way you'll have enough energy for your next workout. I recommend gummy bears and Wonka Pixy Stix because they are mainly made of glucose, which your body easily turns into glycogen. This helps with recovery, repair, and muscle growth. Another great and easy option is pure dextrose powder. Start the Shred. As mentioned, Shortcut to Shred is built on three distinct nutrition phases. Each phase calls for different amounts of carbohydrates and calories. Your protein and fat intake remains the same throughout Shortcut to Shred, but your carb intake gradually drops, which also drops your overall calories. In Phases 1 and 2, your caloric intake is different on workout days and rest days, because on rest days you will not ingest a pre- or post- workout meal. In Phase 3, you will have more calories on your rest days than on workout days. When you drop your carb intake down to 0. Leptin is a critical hormone for maintaining your metabolic rate. If leptin levels drop too low, your metabolic rate drops, too. |
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