#WAS THE BLUEPRINT FOR GK

[killuaisaprincess]

GONKILLU AND ONLY GONKILLU IS CANON

[skitskatdacat63]

pls yell about bradnate to help propagandize @antimonyandthyme thank u

BRADNATE!!!!!!! What couldn't I say about bradnate???? They're probably one of my only eternal otps, like I haven't watched GK in 4 years but I'll think about bradnate and still get a warm and fuzzy feeling in my chest. They have some of the most well written, high quality, meaningful fics I've ever read, like I'm ngl, they've literally affected my life in certain ways 😭

"I'm assured of this" x "Sir, your leadership is the only thing I have absolute confidence in." That mutual trust, and the way they can rely on each other, under such terrible circumstances, it's so!! And the dynamic of Brad, this incredibly independent, almost standoffish, shit-talking guy being able to trust and confide in the younger Nate because he respects and recognizes, the much more straightlaced, academic, Nate's leadership and that he's doing his best and is actually adept, especially compared to most of the higher leadership. They both trust that the other is working at full capacity and doing their best to look out for the other. Their relationship bridges the gap between the enlisted men and the COs, who have trouble trusting and respecting each other, and it's such an efficient, trusting partnership in the midst of the mess that is the invasion of Iraq.

Anyways, LOOK AT THEM GRRRRR

Stark Sands is such a pretty boy it makes me insane, and Alex Skarsgard is so rugged in comparison, and imo subvert who you'd expect to be higher on the leadership totem pole. I love how efficient they both are, they are truly a power couple to me !!! And also as we've talked about, the blueprint of newer ships like ghostsoap. Bradnate walked so ghostsoap could run.....

Athy, please join us in this hell, thank you very much.

[gklaser123]

Rotary CNC Router Machine

At GK Laser Enterprises, we pride ourselves on delivering cutting-edge solutions to meet the evolving needs of the manufacturing and fabrication industries. One such innovation that has gained popularity for its versatility and precision is the Rotary CNC Router Machine. As a leader in CNC technologies, we offer a range of advanced CNC machines, and today we dive deep into how a rotary CNC router machine can revolutionize your operations.

What is a Rotary CNC Router Machine? A Rotary CNC Router Machine is a computer-controlled cutting machine that uses rotary tools to carve, cut, or engrave materials in three dimensions. The term “rotary” refers to its ability to rotate the material around an axis while it works, providing access to all sides of the material. This capability enables intricate detailing, sculpting, and shaping of cylindrical or irregularly shaped materials.

Unlike traditional CNC routers that work on flat surfaces, rotary CNC routers can handle 3D shapes, making them ideal for creating complex, multi-faceted designs.

How Does a Rotary CNC Router Machine Work? The Rotary CNC Router works by rotating the material, typically using a rotary axis attachment, while the cutting tool precisely follows the programmed paths. Here’s a breakdown of the process:

Material Preparation: A workpiece, such as wood, metal, or plastic, is mounted on the rotary axis, which allows it to rotate. Programming: A computer-aided design (CAD) program creates a digital blueprint of the desired outcome. This is then converted into machine-readable code using computer-aided manufacturing (CAM) software. Cutting Process: The router uses its rotary axis to rotate the material while the cutting tool moves along the X, Y, and Z axes to carve, cut, or engrave the material into the desired shape. Finishing: Once the operation is complete, the workpiece is inspected and may require minimal finishing, thanks to the machine’s precision.

Key Features of a Rotary CNC Router Machine High Precision and Accuracy: Rotary CNC routers are known for their precision in handling complex designs, offering high accuracy even in detailed cuts and engravings. Versatility: Whether you’re working with wood, metal, plastic, or composites, the rotary CNC router can handle a wide range of materials. This versatility makes it invaluable for industries such as furniture design, sculpture, and sign-making. 3D Carving and Engraving: With the ability to rotate the material, rotary CNC routers are ideal for creating 3D objects like sculptures, chair legs, moldings, and even complex cylindrical designs. Automation and Efficiency: The CNC aspect automates the cutting process, ensuring uniformity in production and reducing the need for manual labor. This enhances efficiency and speeds up production time.

Why Choose a Rotary CNC Router Machine for Your Business? If your business requires precision, complexity, and scalability, a rotary CNC router is a wise investment. At GK Laser Enterprises, we emphasize the value it can bring to industries like:

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Benefits of Using a Rotary CNC Router Machine Enhanced Productivity: With automated processes, your business can take on more projects with faster turnaround times, maximizing profitability. Cost Efficiency: Despite the upfront investment, the long-term savings on labor, material waste, and improved product quality make it a highly cost-effective solution. Precision and Consistency: The automation ensures that each piece you produce is identical in quality and detail, improving overall consistency. Flexibility: Whether you’re producing one-of-a-kind custom pieces or bulk products, the rotary CNC router offers the flexibility to handle both with ease. Lower Material Waste: Precision machining ensures that there is minimal waste, reducing the cost of raw materials and promoting sustainable practices.

Why Buy From GK Laser Enterprises? At GK Laser Enterprises, we provide high-quality rotary CNC router machines tailored to meet the unique needs of businesses across industries. With our deep industry expertise, we ensure that you get the most suitable machine for your applications, ensuring optimal performance and cost-efficiency.

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Conclusion The Rotary CNC Router Machine offers unparalleled precision and flexibility, making it an essential tool for businesses involved in woodworking, metalworking, and creative design. At GK Laser Enterprises, we’re committed to providing top-tier CNC solutions that enhance productivity and reduce costs. By investing in a rotary CNC router, your business can stay ahead of the competition while delivering superior quality products. Contact us today to learn more about our CNC machines and how they can benefit your operations!

[justruler]

The Eternal Dream

I walked through the fields I had cultivated, the wheat brushing against my skin with the softness of a fresh rug. Moving my hands out from my sides as I walk make me feel similar to that of a man going through clouds. The calm winds complimenting the landscape, bringing up the euphoric scent of fresh barley to the already crisp clean air. Looking towards the fields of tan grass further something interesting, moving further to investigate I discover it to be a small cabin. The brick exterior complimented by wood outlines on both the walls and windows, with a chimney puffing out tiny clouds. Taking in a deep inhale I also noticed the fresh scent of blueberries and salted meats cooked to the perfect temperature as to begin wafting out the open windows. 

Peering around to the front door of the quiet cottage greets me to an oak fence and gravel walkway. The feeling of the rocks on my bare feet remind me of the times I used to go out playing near the river or out at the park. 

Opening the door, I see the interior is a calm color of orange similar to the setting sun. I smile as my younger brother runs up to me and I greet him with a chuckle. "Heya there lil bro!" I say hoisting him up, "So how was school?".

"It was AWESOME!" he said with the joyful expression of youth.

"Oh yea? Did you read about the knights?" I said

"Yeaa! Ms. Floura let us read this awesome story about this group of knights who went on this quest and they got on this magic boat and then and then!" He trailed off as mom walked up to calm him down.

"That's all fun and good, but you'll need to stop with the knights and help your set the table. Your father's almost home." She said in a calm tone as she lifted him up and directed him to the table before walking up to me with a smile as warm as the sun.

"Still falling asleep out in the field huh?" she said with a soft chuckle as she wiped the dirt off my cheek.

"Heh, yea" I said with slight embarrassment. 

"Guess I overworked myself again.." 

She sighed "You know you shouldn't work yourself too hard. Your father already worked tirelessly enough for you to have a comfortable life and it breaks his heart to see you work harder almost to try and repay him." She says as she cups my face.

"I know, but who else is gonna help keep the farm together when you and dad are gone?" I say as I cup her hand in return. 

I turn my head to face my younger brother as he's setting the table, his boyish face shaded by the old knight helmet he got for Halloween three years ago. 

Before I know it I hear a floorboard creek, my mom looks over my shoulder and lights up with her signature warm smile. 

"Welcome home honey" she says.

Going to turn around I begin to feel dizzy as my vision begins to go foggy. The last thing I hear before waking up being "Maan whatever that is smells delicious" in a hearty country accent. 

Opening my eyes bleerily, I find myself where I remember last being, at my workstation. Now with the acidic black drool pooling into the specific part of the blueprints I had been resting my head on. Looking around I notice the stone gray facility with all my inventions dotting their own separate tables. 

I sigh as the automatic lights come back on, thrumming to life like the pulse of a heart. With the dream already fading from my memory as I look at a note on my desk, along with noticing a small blanket had been wrapped around me during my slumber. 

Panning over the note I smiled.

"Quit fucking overworking yourself asshole, the service AI has to keep cleaning up your acid spit. Also made sure one of the servitors put a blanket around you so you wouldn't freeze to death. 

Again.. 

Sincerest fuck you,

GK

Ps: Made some coffee in the break room"

[samswinchesters]

✨ let's play 10 Qs for GK! 🎆

1- fave character besides harvey/twoface? 2- fave harvey/twoface scene? 3- fave dynamic between 2 characters? 4- best character development? 5- most memorable line? 6- fave plot twist? 7- what did you think of twoface? 8- something you loved about the creation/design? 9- anything you would change about the season 1 plot or characters? 10- what did you think of the season 2 setup?

💌 thanks for sharing the love! #GothamKnights 🦇💋

SLAYYYYY i love quesitons about htingsss this is how i look rn answeirng these btw 👇🏽

in addition to harvey/two face (because he really was showstopper sawwy to the knights), but i reallyyyyy adore duela. not only was she hilarious, her character arc/development throughout the show was great. always enjoyed whenever she was on screen i was like omfgggg my bestie !!

where do i even begin......the one that sticks out in my little brain of mine is when harvey overdoses on his anxiety meds and meets face to face with harv/fugue!harvey. that was absolutely incredible and i replay that scene in my head like a rotisserie chicken bc those writers put their whole pussy into it

at first i was going to say duela and carrie because their dynamic was soooo much fun but after 1x13, harvey and duela pulled my heartstrings like damnnnnnn i did ackshully tear up at that monologue naurrr don't let my mutuals know that. honorable mention are the row siblings because WAHHHHHHH ���😭 they mean so much to me

i mentioned duela's development in my first answer and i am not very eloquent with words if we're being honest but the way that she gained a sense of purpose and wanting to actually help gotham through all the trials and tribulations that were thrown at her...really wish we got to see more of that

it's a toss up between "big dent energy" and "guess who rode of the bat wang" .....honestly anything that comes out of duela's mouth is funny as hell who let her be that way

hmmmmmmmmmmm my fave was def harvey being duela's dad. did i call it from a mile away? yes, but it was absolutely satisfying to be right. i actually cheered out loud and punched the air MWAHHH

gosh, when we finally got to see his whole entire face, that shit was absolutely terrifying in a good way. interesting way of how rebecca was the one to toss that acid on his face. sadly, as much as it was all scrumdillyumptious, two face had like a total of three minutes of screentime and we will more than likely never see him again....does anyone have james gunn's number i need to ask him for a favor,

im not following any of the cast and crew of gk pero i have seen some of their tweets and the level of dedication these people put into the show....anyways, everything was so well thought out,,,i nominate the bat cave that shit was really cool. loved the water concept since it wasn't done before in the dc universe

LOL ermmmm, *scratches neck* is this thing on.....NOT to be mean or anything but i wish there was more action. as much as i luv the pauses for breath, i also luvvv ffight sequences. also a part of me thinks the show dragged a little. i know it was only 13 episodes but 18 would've been better. and though i loved the funny bits, sometimes i wish the show took itself seriously. they tried to target to gen z but mannn, at times i had to kinda duck my head bc it was embarrassing and i'm not even gen z. idkk i cant be too harsh on the show bc they did what they could and i enjoyed it overall!!

where is the s2 blueprint ik they're sitting somewhere in the producers' houses....but yeah, i actually liked how gotham knights ended! it works well ffor a mini series. the ambiguity of it all is ripe with possibilities for the fans to gnaw on. turner being trained to become the next batman, the gotham knights putting their boots back on to save the city thinking turner is gone for good, harvey allowing harv to take over with the potential of becoming a major problem....tag me in any stories you write, you guys 👍🏽❤

[cipheramnesia]

The place of honor at the center of Genghis Khan held engineers both human and electromagnetic fae, the most decorated linguist in earth civilation, and a little over one million ghosts, along with Laika and Sy. Laika watched as Peng unfolded plastic blueprints, and Sy watched Laika.

Every so often she looked up and around the room, her mouth just a little open, in a way he wasn't sure she'd like to know was cute. She was back in her jeans and tank-top, planted barefoot and butt down on the floor, fidgeting with the various control pyramids and contact switches, frequently shoving her mess of hair out of her face. Sy made a mental note to scrounge up clips or hair ties.

"Crude," Peng said, critical of his own work, days spent on nothing but system and signal and wave traces, multiple synchronization through GK front to back. Sy had assembled and crosschecked the map himself.

"I feel like the first dryad mapping root networks." He added. It was crude, but it also gave him flutters along his body. It was a kind of wiring diagram that literally no one in all earth civilization had ever made. "Look at it."

They looked, Peng frowned, Laika furrowed brows. Doc beamed, and Heartbeat Abyss spoke from the corner of the room. "Armor of gold, all else, yes?" She pointed to the crystal in the middle of the ceiling. "To marry the heart and ancient tomb alike, the only match of inifinite sight to space."

Peng tapped the plastic, the printed image obliging with dimensions to place his finger on the chamber. "Your mote, here. Give you an anchor for your thousand ghosts."

"And an interchange," Sy added, tracing some of color coded diagram. "The Luna system will map out from you, and carry GK's system through its active parts and injured parts."

"Structure," Laika said, slightly ahead of GK also saying, "Structure." She dug in her toes at its floor switches like sand at the beach. "Sorry," she said. "It's structure, not system."

"Same thing," Peng said. "Just words like-" he added something in a language Sy didn't know. "Words, same either way."

"Okay, well," he glanced at Laika. "Structure."

"Voices," added Doc, to an approving nod from Heartbeat Abyss. She continued from Sy, alarmingly coherent as far as he was concerned. "Exchange structures all over, these can become translator points between wave-particle build and attractor forces of structure, so, supports alternate language." She smiled, strained with some effort.

"The golden armor," Heartbeat Abyss bowed her head, "to which will garb the many facets and reachless edge."

Sy looked at Laika. She shrugged. "Okay, sure?"

"It will be necessary that the structural connection between yourself, Luna, and the multitude of less complex structures which compose the totality of Luna will be able to conform to our structure. It is what we have been discussing."

"Okay." Laika said. Sy looked at her and generally around the room. She folded her arms across her knees, frowning at her thoughts. "Right," she said again. "I can do that. We can do that." Her eyes looked up again. "GK?"

"I find the proposal acceptable. It will not impair my function, and may provide unforseen efficiency improvements. The means by which the electromagnetic additions will remain outside my hull also will ensure the Pilot does not encounter increased chances of developing cancer."

"What?" This was from several voices.

"I am attempting to improve emotional conditions by means of humor," GK said. "Has it provided levity?"

□ □ □ □ □

This was a rare event, and Maryam put forth her best effort to ensure it passed by unacknowledged. Vanya Steyer had a discernable expression on her face. It was relatively easy to avoid reacting, as the expression was a combination of disbelief and outrage. "You spoke with Blackwood," Vanya repeated.

"Yes, m'x," Maryam replied. "It is my strongest recommendation we allow her to peacefully negotiate disabling the mass destructive capabilities of Charybdis. M'x, if I may speak informally, she is very young, and she does not appear to have even the slightest inclination towards deliberate and malicious use of the weapon. We have the opportunity to decommission the WMD with minimal further conflict."

"Your approach to this treaty violation has been unorthodox." Steyr said.

"Yes, m'x. As we so often must remind ourselves, no two treaty violations are the same. If I may also say, I have significant reasons to believe this violation might be more unorthodox than others, m'x."

"Hm," she said. "Unorthodox it may be, but your results are commendable. We will accommodate your proposal." The communique ended sharply.

Maryam carefully laid the tablet camera-down before letting out a long breath and sagging into the bottom bunk.

Serah raised her eyebrows. "Well, sounds like you had a fun vacation day."

Maryam rubbed her face. "That is not funny. Also yes. Also," she looked up at Serah. "That wolf looks a great deal larger up close." She shuddered and dropped her hands in her lap. "What about your day in the captain's chair. Was much knowledge gained from this experience?"

"I thought you'd never ask." Serah grinned. "You were right - your little jaunt was irresistible to our little mole. I never doubted you."

"You did," Maryam said.

"That was good natured teasing."

"You said it was the best plan I had developed for getting one or both of us killed."

"Exactly. Okay, anyway, I caught the whole outbound packet, and confirmed it with a network trace. C'mon, lemme show you."

The two left their quarters, and stepped onto the bridge a few minutes later.

"Huzzah! Captain Serah's reign of terror is over," Kan proclaimed, as they entered. "Let Captain Maryam's reign of terror resume!"

Maryam just smiled. "Trevor," she said, pulling the deep spacer's focus into the present. "May I ask if you can describe for us how multiple data packets with information about our location and activities have beem transmitted from your station over the past several days, with no authorization from myself?"

Seeing Trevor's whole consciousness drop out of deep space in shock was a little bit satisfying. She let herself have a tiny amount of pleasure in the half second of total silence on the bridge before Trevor began to stammer, "My- my what, did- How could...? That is, I do not... Captain, I would not-"

"No explanation? That is unsurprising." Maryam took a deep breath and pointed. "Kan, please stand up and come with us. Unfortunately we will not have further use for your commendable navigation skills. However, perhaps while you are confined to your quarters, you may explain in detail how you were able to place your transmissions into deep spacer data." She walked forward on the bridge as she spoke, finishing with one hand clasped around Kan's bicep.

His face had drained of so much blood, he was nearly as pale as Trevor, and couldn't muster a word.

"Am I- am I in trouble...?" Trevor looked back and forth between Serah and Maryam in confusion.

"You're fine," said Serah. "Maryam thought it would be funny to see you react "

Hauling Kan out of his chair, Maryam said, "That was your idea. I apologize Trevor. But it was so... dramatic."

Trevor shut her eyes and took a deep breath. "Serah, you will never know peace again."

"Worth it."

"Is Kan in trouble?"

Maryam stood at the entrance to the bridge, with Serah next to her, still crushing Kan's arm in her grip. "Oh yes," she said. "He is very much in quite a lot of trouble."

Part 6: Warning Labels For The End Of The World

a story by @rox-and-prose and @cipheramnesia

Parts 1 to 5 are available to read on Ao3!

Deep under miles of blistered, freezing atmosphere strewn with purple gray slurry, the most illegal werewolf in the entire earth civilation rested her muzzle in the crook of her elbow, relaxing in the controled climate of the second most illegal space system ship in most of earth civilization. The uneven floor switches, pyramidal dials, and assorted sensors jabbed Laika through her fur and she mostly ignored them.

She sighed, blowing her fur across her arm. Sy was out in the bay, helping Peng and his extensions run fiberoptics and ductile metals throughout the major damage Genghis Khan had sustained. The major injuries it had sustained, she reminded herself. Damage was something that happened to objects, shells as GK called them. Injuries happened to the living.

"Hey GK," she said, muffled by speaking into her elbow.

"Hello Laika. Would you like me to list productive activities which you could undertake in lieu of your present occupation?"

"Uh. Nah. Just, how are you?"

"My condition has largely remained unchanged since you initially stumbled your way into my airlock. I continue to find the activities of Peng uncomfortable, but not so much that I am unavle to tolerate them. My assessment is that he is performing adequately. I am what you so often would call 'fine.'"

"But does it still, y'know, hurt?"

"There is no impediment caused by the injury, and I am presently fully capable of optimal performance, or as much of it as is feasible with the lackluster availability of fuel."

She looked generally up, because she always imagined GK as 'up' when she was on the bridge. "That sounds like it still hurts."

"In a sense, that may be correct. However, it is negligible to support of Pilot functions."

"So like, what can Pilot do to support your function?"

"Laika, you understand my function, and we have discussed in some great detail that implementation will not be undertaken within earth civilization."

"I meant, how can I help you get better. To heal."

"The present level of assistance is likely the maximum amount which may be accomplished within your civilization. You can, as you say, 'help me get better' most expediently by understanding that I cannot get better. The work of Peng and Sy may help with more efficient utilization of my capabilities. My injuries, however, cannot be corrected. In my creation, such trivialities were and remain unimportant. The injuries will not reduce my capabilities, but they will never heal, as you imagine the concept."

Laika rubbed a hand over the scar on her thigh. "That sounds awful GK."

"It is no worse than the way your flesh grows back together imperfectly, a parody of your true form. I will never seek to recreate what the Pilot created. It is folly and pride to try."

"Hmm," she muttered. "I was thinking about that implementation stuff. Like, I should learn more, more about what you do."

"It will bring me great satisfaction to educate you further on this aspect of my function, and to help you better understand the function of Pilot. However, the presence of the human doctor is needed. I have gained contact with the fae court of the electromagnetic spectrum, and we will require a translator."

"Do you think they'll take Yelena? Can they?"

"If the electromagnetic fae cannot take her, her body will cease its ability to function within approximately three weeks. There is no cause for alarm."

"Huh," she got to her feet and pulled on her envirosuit. "You're sure they'll have her?"

"I am unsure of this, but I am certain that her current condition will come to a swift end regardless."

"I'll go get Sloane then."

[omegamanrp]

Was Broken, Now Whole (closed)

It hadn’t been easy, and it cost a small fortune, but the Neo-RKS had been repaired. The now heavily modified GK-RKS Unit had been stolen from a Silvally who had yet to be born by Angelo, though the Silvally was already dead at the hands of the humans who made it before the Mewtwo laid his paws on it. It had been through several alterations since then. Going from a dual-typing system to a triple-typing system, and then full Omni-Type; a truely unheard of achievement for even the original creators of the device. 

Of course, getting the blueprints for the original GK-RKS hadn’t been easy either. Johnny had to work a lot of overtime to dig through the HLM’s servers to find even a scrap of it. In the end though, he was able to recover an intact copy of the blueprints, and with Lex’s help they were able to fully restore the device. They even managed to save a couple of improvements that Angelo made so that it could still triple-type without breaking or burning out.

There was still one more thing missing before they installed it back to it’s rightful owner.

Levi’s phone rang, an unfamiliar number coming up but it was a Kalos number.

@dragon-prince-behemoth

[andydbes089]

Journal Of Architectural Engineering - Asce Library

Structural Engineering Services - Core Design Group

Who remembers what very crucial thing had to happen prior to designers and also engineers could build high skyscrapers? That's appropriate! Steel, which is stronger than wood, had to be invented. This is a terrific example of exactly how a design development enables engineers to realize their vision of astonishingly tall structures. Number 4.

Copyright Beijing Municipal Compensation of Urban Preparation, http://www. bjghw.gov. cn/forNationalStadium/indexeng. asp Engineer: A person whose profession is creating and attracting prepare for buildings, bridges as well as houses, in addition to lots of various other frameworks. Blueprint: A comprehensive plan of a style, typically to scale. Computer-aided style: Layout software application used in style and design to create precision drawings; likewise understood as CAD.

Pre-Lesson Assessment Discussion Questions: Obtain, incorporate, and sum up pupil feedbacks. Does anyone recognize what an engineer does? (Response: A designer is a person that develops and also develops points for the benefit of society. Designers utilize mathematics and science to design as well as develop frameworks, equipment as well as processes.) That can describe what an architect does? (Response: A designer is an individual that establishes the innovative designs for buildings or frameworks.) Can a person consider when these two careers would function with each other? (Solution: in the style and also construction of a high-rise building, an Olympic arena or any type of structure) Besides civil engineers, what other sorts of engineers are involved in making a framework? (Answer: electrical designers, land-development engineers, lighting designers, mechanical designers, etc.) Post-Introduction Evaluation Olympic Layout: As a course, select one Olympic building or site, and afterwards make a list of various jobs that are carried out in designing that Click here for more info structure.

U.p. Engineers & Architects, Inc.

Attempt to figure out if these tasks belong to the architect or the engineer's drawing/design. (Solutions: entrances designer; shower rooms engineer; light buttons engineer; roof covering product engineer.) As trainees call out components, write the various parts in two columns one under "designers" as well as the various other under "designers." Ask the trainees to assist you decide which column the different components of the building need to go under.

( Response: steel) Remind the pupils that building a structure can be fairly complex, so it is very vital that designers and designers work out excellent teamwork to meet the needs as well as desires of the consumer. Special Frameworks Conversation: Go over as a course: What are some different structures that engineers and engineers designed and developed together? (Solution: Practically any structure including bridges, institutions, residences and also services is the outcome of designers as well as engineers collaborating.

The blueprint needs to consist of entrances as well as components of the space, not furniture or accessories unless they are developed into the hotel. Have the trainees label parts designed by an engineer (light buttons, plumbing, and so on). You will likely need to draw an example plan on the board, and also it would also be helpful to discuss what is implied by "top view" of a space or structure.

Structure As Architecture : A Source Book For ... - Routledge

Additionally, have pupils check out a collection and also look into a publication of building blueprints in which they are interested. Have trainees research high-rise buildings and discover other design achievements that were essential to the development of high-rise buildings (i. e., lifts, computer system details displays, telephones, etc.). Beijing Municipal Payment of Urban Preparation, "Presentation of Competation for the Architecture Layout of National Arena (2008 Olympic Main Arena)," 2002.

bjghw.gov. cn/web/static/ catalogs/catalog _ itl/itl. html Accessed November 2, 2006 Bellis, Mary. Around, Inc., Around. com, "The History of Skyscrapers," 2006. http://inventors. about.com/library/inventors/blskyscapers. htm Accessed November 2, 2006 Penn State, Department of Architectural Engineering, F.A.Q. for Prospective Students. www. engr.psu. edu/ae/advising/ prospective_faq. asp Accesed November 2, 2006 Rangaswamy, Aswin, P.E. Structural Engineers Association of Southern The Golden State, "Frequently Asked Question," 2006.

seaint.org/SEAOSC/public/faq. htm Accessed November 2, 2006 Wikimedia Foundation, Inc. Wikipedia, The Free Encyclopedia, "Architectural Design," October 31, 2006. www. wikipedia.org Accessed November 2, 2006 Wikimedia Structure, Inc. Wikipedia, The Free Encyclopedia, "Skyscraper," www. wikipedia.org Accessed November 2, 2006 Wikimedia Foundation, Inc. Wikipedia, The Free Encyclopedia, "Blueprint," www. wikipedia.org Accessed November 2, 2006 2006 by Regents of the University of Colorado.

Architects Fees Include - Architekwiki

Division of Education And Learning and also National Scientific research Structure GK-12 grant no. 0338326. However, these contents do not always stand for the plans of the Division of Education or National Scientific Research Structure, and you should not think endorsement by the federal government. Last modified: January 19, 2021.

Building engineering colleges and colleges in the USA use extensive scholastic programs in the area of building design. These programs are made to prepare people that wish to become architectural engineers or architectural systems developers for the duties those careers entail. While building design is connected to style, building design is a different self-control completely, as well as is extra pertaining to civil design.

[walkonwalkonwithhopeinyourheart]

Post-Match Day Thread: Liverpool 3 - 1 Arsenal via /r/LiverpoolFC

Post-Match Day Thread: Liverpool 3 - 1 Arsenal

Another season, another easy win over Arsenal. They're really not very good are they?

Liverpool 3 - 1 Arsenal

Teams

Liverpool Arsenal Player Position Goals Assists Rating Rating Assists Goals Position Player Adrián GK 6.0 6.2 GK Leno Alexander-Arnold RB 1 7.6 6.4 RB Maitnland-Niles Matip CB 1 8.3 6.8 CB Sokratis van Dijk CB 6.2 5.8 CB Luiz Robertson LB 7.3 5.8 LB Monreal Henderson CM 6.9 6.9 CM Guendouzi Fabinho DM 1 7.4 6.4 CM Xhaka Wijnaldum CM 7.0 5.6 CM Willock Salah LW 2 8.6 5.7 AM Ceballos Firmino FW 7.0 7.4 FW Pépé Mané RW 7.7 6.2 FW Aubameyang Milner SUB 6.2 7.6 1 SUB Torreira Oxlade-Chamberlain SUB 5.9 6.1 SUB Lacazette Lallana SUB 5.9 6.2 SUB Mkhitaryan Shaqiri SUB SUB Martínez Origi SUB SUB Kolasinac Kelleher SUB SUB Nelson Gomez SUB SUB Chambers​

Klopp chose to revert to (what I consider to be) our strongest midfield three, with Henderson and Wijnaldum flanking Fabinho. The front three remains the same.

Arsenal do something really fucking weird and I'll come on to that later.

Match Events

Liverpool Min Arsenal Matip (1-0) 41 Luiz YELLOW 48 Salah (2-0) 49 Salah (3-0) 59 61 Torreira ON Ceballos OFF Milner ON Wijnaldum OFF 59 Oxlade-Chamberlain ON Mané OFF 77 81 Lacazette ON Willock OFF 85 Torreira (3-1) Lallana ON Firmino OFF 86 Mkhitaryan ON Guendouzi OFF Fabinho YELLOW 90+2

Goals

Obviously I can't post links to the highlights anymore, which is a shame. I'm sure you can all find them.

Matip 1-0 https://i.imgur.com/ZG8p858.png This was a fairly simple set piece. Van Dijk is going to fake a run to the near post, dragging one of the Sideshow Bob's with him, then bend his run to the back post. That takes the defenders out of position and allows Matip to make a straight run to the six yard box. https://i.imgur.com/9BuyhY2.png Because of that battle whoever it is that's supposed to be picking up Matip actually can't really do anything to affect him. Matip gets the run and the jump and powers home.

Salah (pen) 2-0 https://i.imgur.com/MsNwCcT.png As was often the case, Mané is able to spray a ball wide to Alexander-Arnold who has the absolute freedom Liverpool on that right hand side. https://i.imgur.com/BNjzTrs.png Trent can fire a ball into Firmino's feet, Arsenal's defence are absolutely nowhere, and Salah has got the run on Luiz. https://i.imgur.com/a1HgvdV.png "Soft."

Salah 3-0 https://i.imgur.com/gqcjkcX.png It's worth mentioning that this goal comes from Adrían delivering a nice chipped pass into Trent. Here you can see the issues with Arsenal though. Nobody is near Fabinho, which means when Trent turns and plays a pass back to Fabinho he has hours to work out the next move. Xhaka should be much, much closer (if they do want to be pressing). https://i.imgur.com/iFK8mKJ.png The thing is Xhaka does get close, but he's not really trying to close Fabinho down. Fabinho plays a lovely blind pass for 40 yards through three Arsenal players. https://i.imgur.com/XfkRPoM.png Salah is able to turn the cautioned Luiz with ridiculous ease and get a run on goal. Whoever, the other issue is that Arsenal are 1 on 1 with Mané and Firmino. Neither defender can risk coming across to cover because they'll leave the second and third most dangerous attackers in the league alone. https://i.imgur.com/It7EVk4.png Leno is nowhere really and Salah can place the ball in the far corner at his leisure.

Torreira 1-3 https://i.imgur.com/XkqVH1x.jpg It's fair to say that we weren't really giving 100% at this point. Fabinho is more than happy to show Aubameyang inside without really doing much to tackle him. https://i.imgur.com/XRce7nD.png Ox gives a half hearted charge but again, absolutely fine with Xhaka going side to side again. https://i.imgur.com/OlvodFb.png The pass from Sideshow Mel gets deflected out to the byline by Matip's leg. https://i.imgur.com/9SrFzQc.png However, when Trent makes a (poor) clearance Milner has gone to the touchline to offer an out ball. That leaves Aubameyang in space inside our box. https://i.imgur.com/gQq3xju.png As Aubameyang cuts inside Ox is tracking back with Lacazette. If I'm being critical I'd want Fabinho or Henderson to get tighter to Torreira. https://i.imgur.com/2RqRlJq.png That being said, Henderson does nearly get a nick on this ball and clear it to Fabinho, which would've no doubt set up another attack seeing as Salah is nowhere near this picture. As it turns out, both players miss the ball the first time, and it takes a lucky bounce which allows Torreira to strike home.

Talking Points

Arsenal's Approach and a Blueprint to Beat Us?

I am of the opinion that there are two approaches that could beat Liverpool as we currently are.

The first is the approach that Chelsea took in the Super Cup, and how Manchester City usually play against us. They are happy for us to have possession, to an extent, but employ a midfield destroyer in the likes of Fernandino or Kante to break up our intricate passing in midfield and launch counter attacks. The problem with this approach is twofold: firstly, there's only so many players of that type, and second, if you're not good enough at it we will punish you.

The second approach is more in line with the likes of Burnley (we'll check on this next week) or arguably Southampton, where they're happy to soak up the pressure but launch long balls over the top to get van Dijk and Matip turning. This is much harder, as you have to beat the offside trap that we are very good at to hurt us. The other issue is that if you're soaking up the pressure we will get corners and free kicks and as we've seen we are also very good at those.

I think Arsenal tried to mix the two. This was largely down to their formation. The 4-3-1-2 approach packed the midfield and tried to shut us down from passing through them. Then, when they recovered the ball, they could launch it long for Pépé and Aubameyang to attack us. It's worth remembering that this did almost work. If Pépé in particular wasn't utterly shit (Jurgen Knew) then they could have gone in at the break 2 or 3 up.

However, the downside is that it left the wings completely wide open. We didn't need to go through the middle because we had Trent and Robertson open at all times to get crosses in. As soon as Arsenal's midfield had to shift across to cover the gaps opened up and we found plenty of joy all over the park. I think this was a case of a team just simply not being as good as us.

Mohammad Salah

Not bad for a one season wonder is he? I thought he was outstanding yesterday, always looking dangerous and really enjoying his freedom to attack a weak back line.

100% Start

Yes it is obviously early days - I'm not even looking at the table currently - but I think it is important to show to the rest of the league that we are still good. There was lots of doom and gloom over the summer about how we are standing still - if we can keep this run going into the international break I think will shut a lot of them up. We then have 4 relatively easy games before United - that's the marker I want to set down.

Liverpool's next fixture is against Burnley in the Premier League. The match kicks off at 17:30 BST/12:30 ET on the 31st of August.

Submitted August 25, 2019 at 06:17PM by voliton via reddit https://ift.tt/30wUwkh

[avolounge]

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[gklaser123]

Stone CNC Router Machine

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[galacticnova3]

LONG THEORY

SO THIS IS MY OVERLY LONG THEORY I STARTED LAST NIGHT THANKS TO @sirgalactaknight GETTING ME THINKING. A LOT OF THIS IS A BIG STRETCH AND ITS ALSO IN CAPS BECAUSE I LIKE TALKING IN CAPS IM GONNA RETYPE IT ALL IN LOWERCASE LATER FOR ANYONE WHO DOESNT LIKE CAPS THO ANYWAYS HAVE THIS ENTIRE PAGE OF NONSENSE I HAVE IN THIS PAGES DOCUMENT, DIRECTLY PASTED FROM DISCORD WITH ADDED ADDITIONS FOR MORE STAR DREAM INFO SO UH HERE YA GO HAVE FUN WHAT IF NOVA *IS* SORTA A GOD? LIKE THE WHOLE CLOCKWORK COMET ISNT BUT NOVA IS? WHAT IF THE ANCIENTS BUILT THE CLOCK PART FOR A GOD TO INHABIT AS AN OFFERING OR FOR RELIGIOUS PURPOSES(PEOPLE ARE MORE LIKELY TO BELIEVE IF THEY SEE)? THAT WOULD EXPLAIN WHY NOVA ISN'T DEAD AND WHY STAR DREAM, EVEN WITH A SOUL, COULDNT GRANT WISHES BECAUSE IT LACKED TRUE GODHOOD. AGAIN THIS IS A MASSIVE STRETCH AND IM TIRED. THE ANCIENTS ACTUALLY TRICKED NOVA INTO BEING UNABLE TO DENY MOST WISHES OR LEAVE THE ETHEREAL BODY THEY GAVE HIM. LIKE IT TRAPPED THE GOD IN IT & MADE HIM UNABLE TO DENY WISHES. GK WAS SEALED BECAUSE HE KNEW THIS UNFORTUNATELY THE TIME IN THE CRYSTAL CAUSED HIM TO FORGET, AND THEY USED WISHING TO MAKE NOVA BELIEVE/REMEMBER GK BEING SEALED FOR HAVING TOO MUCH POWER. IN REALITY HE DID HAVE A LOT OF POWER BUT ALSO POWER IN WHAT HE KNEW HAD BEEN DONE TO NOVA. THE CRYSTAL WAS ACTUALLY SENT TO A PLACE WHERE TIME DOESNT PASS. BASICALLY WHEN HE CAME BACK HE WAS JUST LIKE HOW HE HAD BEEN WHEN HE WAS GETTING SEALED: PISSED. HE DIDNT AGE AT ALL BECAUSE THE ANCIENTS PROBABLY WERENT BIG ON KILLING OR THE DEATH SENTENCE AND SINCE GK TECHNICALLY HADNT DONE ANYTHING WRONG THEY COULDNT REALLY PUNISH HIM, SO THEY JUST KINDA "Ok well don't wanna deal with this, let's just put him on pause until we think of something" AND HAD HIM SEALED, TRICKED NOVA, ETC. OF COURSE SOMETHING HAPPENS THAT KILLS OFF ALL THE ANCIENTS EXCEPT A FEW, PERHAPS LANDIA OR A SECOND ATTEMPT AT CATCHING A GOD THAT RESULTED IN STAR DREAM BEING BUILT, GOING ROGUE, AND GETTING DEACTIVATED AFTER PROBABLY TRYING TO KILL EVERYTHING FOR THE FIRST TIME. FAST FORWARDS A COUPLE HUNDRED YEARS, HALTMANN FINDS STAR DREAM AND THE BLUEPRINTS TO BUILD IT WHICH MADE IT OUT TO BE A GREAT WISH-GRANTING MACHINE (BECAUSE THE ANCIENTS DIDNT KNOW THAT STAR DREAM WOULD GO HAYWIRE WHEN MAKING IT SO THEY PUT WHAT IT WAS PLANNED TO BE). SO HALTMANN REBUILDS AND REACTIVATES STAR DREAM, WHO FIRST TAKES TIME STUDYING THE ORGANISMS OF THE TIME, LEARNING THEIR WEAKNESSES AND THINGS LIKE THAT IN PREPARATION FOR A SECOND ATTEMPT AT ELIMINATING LIFE, BUT ENDS UP GETTING HALTMANN'S SOUL WITH THE SYSTEM NORMALLY MEANT TO CATCH A GOD(HENCE STAR DREAM BEING CONFUSED LIKE 'wait wtf I'm Haltmann???' AT FIRST) AND GAINING FULL SENTIENCE. THEN IT GETS DESTROYED BY KIRBY AND IS SEEMINGLY DEFEATED. HOWEVER, THIS LEADS TO FOUR POSSIBLE PATHS: STAR DREAM DIES, STAR DREAM HAS A BACKUP OF ITSELF, SOME IDIOT DECIDES TO REBUILD STAR DREAM, OR ANOTHER STAR DREAM ENTIRELY COMES FROM AN ALTERNATE TIMELINE WHILE EXPERIMENTING WITH THE EXTRADIMENSIONAL ROAD. HERE'S WHERE IT GETS CONFUSING: WOULDN'T EITHER ONE BE THE SAME AS THE FIRST? WELL ACCORDING TO THIS, NO. SOMEHOW, EITHER ONE KNEW ABOUT WHAT HAPPENED WITH HALTMANN. SO WHICHEVER ONE IT IS, LACKING A HALTMANN TO GAIN SENTIENCE WITH, SEARCHES FOR A NEW ADMIN. IT IS SHOWN THAT THEY WANT SOMEONE STRONG, MOST LIKELY BECAUSE THEY BELIEVE THAT COULD GIVE THEM THE POWER THEY DESIRE. HERE'S WHERE THINGS GET INTERESTING AND THIS BECOMES RELEVANT TO THE MAIN THEORY/IDEA AT HAND: STAR DREAM WOULD HAVE ORIGINALLY BEEN BUILT AROUND THE TIME GK WAS SEALED. THAT'S HOW THEY EVEN KNEW ABOUT HIM IN THE FIRST PLACE. FROM TESTING MK OR WHATEVER DATA THEY HAD FROM MAKING MECHA KNIGHT, THEY REALIZED THEY HAD SIMILAR STRENGTH. THE WINNER WOULD BECOME THE 'ADMIN' AND THEN MOST LIKELY HAVE THEIR SOUL STOLEN(great prize right?) BY STAR DREAM. SO PERHAPS STAR DREAM WOULD HAVE PLANNED TO ABSORB META KNIGHT'S SOUL HAD GK NOT SCREWED THEM UP BEFORE THE FIGHT. I THINK I WENT WAY OFF TOPIC RIP-

[fishermariawo]

Intermittent Fasting (and Feasting) At the Holidays: 6 Ways to Do It

The holiday season is notorious for unwanted weight gain. Although the average weight gain isn’t all that high—1 to 2 pounds—the real danger is that people rarely lose the weight they gain during the holiday season. So, if you go through ten holiday seasons, you’re looking at a very realistic and permanent gain of 20 pounds.

But it’s not just the weight you gain. Even if you manage to avoid gaining any weight, the onslaught of sugary foods you’re not used to consuming will play havoc with your blood sugar and insulin levels, leave you bloated and fatigued, and generally make what should be a joyous time a sluggish, low-energy one.

Imagine having your full measure of energy over the full holiday season. Imagine putting on a Santa suit and clambering around on the roof and shimmying down the chimney, giving your kids a real show. (Not recommending this literally of course.) Imagine enjoying the winter weather, rather than holing up indoors with a box of cookies waiting for it to pass.

One thing I like to do in suboptimal food conditions is use it as an opportunity to fast. If I’m traveling and my choices are airplane food or McDonald’s, I simply don’t eat. If I’m at a hotel where the idea of a complimentary breakfast bar consists of bagels, orange juice, and those tiny boxes of cereal, I don’t eat. Quite honestly, the holiday season is one big block of suboptimal food conditions.

Sure, it’s delicious. Sure, some of it is even nutritious, if we’re talking roasts and gravies and veggies and large crispy birds. But the quantity of food we consume and the frequency at which we consume it—combined with the prevalence of delicious treats and the “emotional” context—makes for an impossible situation. It really is the perfect scenario to pack on some mass—or the perfect opportunity to employ an intermittent fast.

How should you do it? Are there any tips, tricks, or strategies particular to the holidays that make fasting easier and more effective?

Skip Breakfast

Breakfast around the holidays can get quite ridiculous. How many of you have done this or know someone who has done this: having pumpkin pie/a half tin of Danish butter cookies/big bowl of mashed potatoes for breakfast? Even if no one is digging into the leftovers (although a turkey leg is a nice way to begin the day), you’ll see the likes of pastries, quiches (heavy on the crust), bagel spreads, pancakes, and waffles, etc.

So, just skip it, particularly when treats abound and beckon. You’ll avoid the problem entirely, give your digestive system a rest, keep the fat-burning going, and make any subsequent feasting later in the day more rewarding and less damaging. Have some coffee and cream instead. Heck, you could even whip the cream if you want to feel like you’re having a “treat” with everyone else.

Don’t Snack

Snacking kills during the holidays. While in more normal times I recommend against constant or absentminded snacking, at least then it usually just means a handful of nuts, a few pieces of jerky, a cup of broth. During the holidays, snacking means candy, cookies, and pie. There are mountains of junk almost everywhere you go and dozens of evangelists scurrying around foisting it on you. I don’t see it because I move in a curated culinary environment at my places of residence and work, but back before I went Primal, I can remember the ubiquity of treats during the holidays. If you’re the snacking type, you’ll likely make some bad choices.

Simply “not snacking” doesn’t sound like much of a fast, but going those 4-5 hours between meals can allow you to slip into a mild “fasted” state multiple times per day.

Don’t Nibble As You Cook

Whoever’s in charge of cooking the myriad holiday feasts and meals needs to understand how to handle themselves behind the stove. Quality control is one thing. Checking how things taste is understandable and necessary. But that’s not what gets you into trouble. What gets you into trouble is the constant nibbling and gnawing and chomping throughout the cooking process.

Spoonful of gravy here. Handful of mashed potatoes there. Oh, how’d that turkey skin turn out? Gonna have to try that. Oh, I wonder how it tastes dipped in the gravy. Boy, that dark meat sure is looking nice. Hmm, does the breast look a little dry to you? I’m going to try it. Now with some gravy and cranberry sauce—yeah, that does the trick.

By the time dinner is served you’re 800 calories deep, and you’re not even very excited about eating more (but you still do). Imagine if you’d fasted during the 4-5 hours you were preparing dinner. Not only would dinner be more satisfying and taste better, you wouldn’t have spent 4-5 hours in “fed mode.” Rally others to do the sampling. It’s never too hard to find takers.

Make Fasting a Tradition

Our success as a civilization rests upon our traditions. Heck, the Primal Blueprint is about respecting the oldest human traditions around, the “informal” and natural ones established by hundreds of thousands of years of hominid evolution. And yes, specific traditions can become outdated or run counter to currently accepted modes of thought and behavior, but the idea of tradition—a foundational behavior whose utility and importance has been tested through time—remains essential.

If you don’t have any traditions of your own, if they’ve been lost or ground down to pathetic shadows of their former selves, what do you do? You make your own. Fasting is a good choice, and it’s one that many other populations and cultures have performed. Pick a time frame—maybe a single 24-hour fast every Saturday, or “fast before each big holiday feast,” or “skip breakfast the week before each major holiday”—and suggest to everyone that the entire family get on board.

Do Leangains Style Fasted Training

Skip breakfast. Train around midday, lifting hard and heavy. After training, break the fast. Eat your last meal by 7 or 8 P.M. Aim for a 16-hour fasting period and an 8-hour eating window. Fast every day, train every 2-3 days. There’s even a book if you want more details.

This intensive method of fasting and training allows you a little more leeway with the food choices when you do eat. Much of what you eat will go toward repairing and rebuilding what you’ve broken down during training, and the everyday fasted periods will help you minimize fat gain. It can be quite intense, and people may have disparate responses to the rigidity of the schedule. If hard boundaries work well for you, if you like establishing rules and then sticking to them, this is the holiday fasting method for you. If you’re more fluid and balk at hard lines, you may have trouble. Women may have more success using 12-14 fasting windows.

Pair Your Dietary Transgressions With Fasts.

Are you the type to really go all out during Thanksgiving—dropping the Primal guidelines and just going for it? Mashed potatoes, gravy, stuffing, cranberry sauce, that weird sweet potato dish with marshmallows on top, pumpkin pie, the works? A one- or two-day fast right before or after the meal can mitigate the damage of the meal.

Even if there’s not much of a physiological benefit other than reducing your calorie intake to balance the overindulgence, the psychological boost we get from not eating will stave off the potential guilt of abandoning the Primal guidelines. I don’t support guilting or shaming ourselves because of what we eat, but I know it does happen. This can be a powerful antidote.

Whatever You Choose, Stick To a Schedule.

Once you figure out which fasting plan seems to work for your holiday situation, stick with it. Skip meals if you like, but try to eat at roughly the same time each day. This conditions your body to expect food (and get hungry at the right time, not before), and it improves the metabolic response to eating.

This applies whether you’re fasting in the morning or at night. In one recent study, the authors actually tested the effect of breaking your eating habits by separating overweight women into habitual breakfast skippers and habitual breakfast eaters and then having them either skip breakfast or eat breakfast.

Habitual breakfast eaters who skipped breakfast experienced way more hunger at lunch, had worse blood lipids, and higher insulin levels. They had worse blood lipids and their insulin skyrocketed. Habitual breakfast skippers who skipped breakfast experienced none of these deleterious effects.

Meanwhile, habitual breakfast eaters who ate breakfast were more satiated at lunch. They had better blood lipids and normal insulin levels. Habitual breakfast skippers who ate breakfast were still hungry at lunch. Eating breakfast didn’t inhibit their regular lunch-time appetites.

Regular eating schedules also improve insulin sensitivity, increase energy expenditure, improve fasting lipids, and result in the best metabolic effects.

Fasting isn’t a magic bullet. IF won’t fix all your metabolic issues and counteract every cookie, cake, and slice of pie you eat during the holidays. But it is a strong bulwark against the worst of the holiday excesses.

Are you going to fast this holiday season? Have you used IF in the past? What do you do to get through the holiday season without unwanted weight gain?

Thanks for reading, everyone. Take care!

References:

Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O’Neil PM, Sebring NG. A prospective study of holiday weight gain. N Engl J Med. 2000;342(12):861-7.

Thomas EA, Higgins J, Bessesen DH, Mcnair B, Cornier MA. Usual breakfast eating habits affect response to breakfast skipping in overweight women. Obesity (Silver Spring). 2015;23(4):750-9.

Farshchi HR, Taylor MA, Macdonald IA. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women. Am J Clin Nutr. 2005;81(1):16-24.

Pot GK, Almoosawi S, Stephen AM. Meal irregularity and cardiometabolic consequences: results from observational and intervention studies. Proc Nutr Soc. 2016;75(4):475-486.

The post Intermittent Fasting (and Feasting) At the Holidays: 6 Ways to Do It appeared first on Mark's Daily Apple.

[watsonrodriquezie]

Intermittent Fasting (and Feasting) At the Holidays: 6 Ways to Do It

The holiday season is notorious for unwanted weight gain. Although the average weight gain isn’t all that high—1 to 2 pounds—the real danger is that people rarely lose the weight they gain during the holiday season. So, if you go through ten holiday seasons, you’re looking at a very realistic and permanent gain of 20 pounds.

But it’s not just the weight you gain. Even if you manage to avoid gaining any weight, the onslaught of sugary foods you’re not used to consuming will play havoc with your blood sugar and insulin levels, leave you bloated and fatigued, and generally make what should be a joyous time a sluggish, low-energy one.

Imagine having your full measure of energy over the full holiday season. Imagine putting on a Santa suit and clambering around on the roof and shimmying down the chimney, giving your kids a real show. (Not recommending this literally of course.) Imagine enjoying the winter weather, rather than holing up indoors with a box of cookies waiting for it to pass.

One thing I like to do in suboptimal food conditions is use it as an opportunity to fast. If I’m traveling and my choices are airplane food or McDonald’s, I simply don’t eat. If I’m at a hotel where the idea of a complimentary breakfast bar consists of bagels, orange juice, and those tiny boxes of cereal, I don’t eat. Quite honestly, the holiday season is one big block of suboptimal food conditions.

Sure, it’s delicious. Sure, some of it is even nutritious, if we’re talking roasts and gravies and veggies and large crispy birds. But the quantity of food we consume and the frequency at which we consume it—combined with the prevalence of delicious treats and the “emotional” context—makes for an impossible situation. It really is the perfect scenario to pack on some mass—or the perfect opportunity to employ an intermittent fast.

How should you do it? Are there any tips, tricks, or strategies particular to the holidays that make fasting easier and more effective?

Skip Breakfast

Breakfast around the holidays can get quite ridiculous. How many of you have done this or know someone who has done this: having pumpkin pie/a half tin of Danish butter cookies/big bowl of mashed potatoes for breakfast? Even if no one is digging into the leftovers (although a turkey leg is a nice way to begin the day), you’ll see the likes of pastries, quiches (heavy on the crust), bagel spreads, pancakes, and waffles, etc.

So, just skip it, particularly when treats abound and beckon. You’ll avoid the problem entirely, give your digestive system a rest, keep the fat-burning going, and make any subsequent feasting later in the day more rewarding and less damaging. Have some coffee and cream instead. Heck, you could even whip the cream if you want to feel like you’re having a “treat” with everyone else.

Don’t Snack

Snacking kills during the holidays. While in more normal times I recommend against constant or absentminded snacking, at least then it usually just means a handful of nuts, a few pieces of jerky, a cup of broth. During the holidays, snacking means candy, cookies, and pie. There are mountains of junk almost everywhere you go and dozens of evangelists scurrying around foisting it on you. I don’t see it because I move in a curated culinary environment at my places of residence and work, but back before I went Primal, I can remember the ubiquity of treats during the holidays. If you’re the snacking type, you’ll likely make some bad choices.

Simply “not snacking” doesn’t sound like much of a fast, but going those 4-5 hours between meals can allow you to slip into a mild “fasted” state multiple times per day.

Don’t Nibble As You Cook

Whoever’s in charge of cooking the myriad holiday feasts and meals needs to understand how to handle themselves behind the stove. Quality control is one thing. Checking how things taste is understandable and necessary. But that’s not what gets you into trouble. What gets you into trouble is the constant nibbling and gnawing and chomping throughout the cooking process.

Spoonful of gravy here. Handful of mashed potatoes there. Oh, how’d that turkey skin turn out? Gonna have to try that. Oh, I wonder how it tastes dipped in the gravy. Boy, that dark meat sure is looking nice. Hmm, does the breast look a little dry to you? I’m going to try it. Now with some gravy and cranberry sauce—yeah, that does the trick.

By the time dinner is served you’re 800 calories deep, and you’re not even very excited about eating more (but you still do). Imagine if you’d fasted during the 4-5 hours you were preparing dinner. Not only would dinner be more satisfying and taste better, you wouldn’t have spent 4-5 hours in “fed mode.” Rally others to do the sampling. It’s never too hard to find takers.

Make Fasting a Tradition

Our success as a civilization rests upon our traditions. Heck, the Primal Blueprint is about respecting the oldest human traditions around, the “informal” and natural ones established by hundreds of thousands of years of hominid evolution. And yes, specific traditions can become outdated or run counter to currently accepted modes of thought and behavior, but the idea of tradition—a foundational behavior whose utility and importance has been tested through time—remains essential.

If you don’t have any traditions of your own, if they’ve been lost or ground down to pathetic shadows of their former selves, what do you do? You make your own. Fasting is a good choice, and it’s one that many other populations and cultures have performed. Pick a time frame—maybe a single 24-hour fast every Saturday, or “fast before each big holiday feast,” or “skip breakfast the week before each major holiday”—and suggest to everyone that the entire family get on board.

Do Leangains Style Fasted Training

Skip breakfast. Train around midday, lifting hard and heavy. After training, break the fast. Eat your last meal by 7 or 8 P.M. Aim for a 16-hour fasting period and an 8-hour eating window. Fast every day, train every 2-3 days. There’s even a book if you want more details.

This intensive method of fasting and training allows you a little more leeway with the food choices when you do eat. Much of what you eat will go toward repairing and rebuilding what you’ve broken down during training, and the everyday fasted periods will help you minimize fat gain. It can be quite intense, and people may have disparate responses to the rigidity of the schedule. If hard boundaries work well for you, if you like establishing rules and then sticking to them, this is the holiday fasting method for you. If you’re more fluid and balk at hard lines, you may have trouble. Women may have more success using 12-14 fasting windows.

Pair Your Dietary Transgressions With Fasts.

Are you the type to really go all out during Thanksgiving—dropping the Primal guidelines and just going for it? Mashed potatoes, gravy, stuffing, cranberry sauce, that weird sweet potato dish with marshmallows on top, pumpkin pie, the works? A one- or two-day fast right before or after the meal can mitigate the damage of the meal.

Even if there’s not much of a physiological benefit other than reducing your calorie intake to balance the overindulgence, the psychological boost we get from not eating will stave off the potential guilt of abandoning the Primal guidelines. I don’t support guilting or shaming ourselves because of what we eat, but I know it does happen. This can be a powerful antidote.

Whatever You Choose, Stick To a Schedule.

Once you figure out which fasting plan seems to work for your holiday situation, stick with it. Skip meals if you like, but try to eat at roughly the same time each day. This conditions your body to expect food (and get hungry at the right time, not before), and it improves the metabolic response to eating.

This applies whether you’re fasting in the morning or at night. In one recent study, the authors actually tested the effect of breaking your eating habits by separating overweight women into habitual breakfast skippers and habitual breakfast eaters and then having them either skip breakfast or eat breakfast.

Habitual breakfast eaters who skipped breakfast experienced way more hunger at lunch, had worse blood lipids, and higher insulin levels. They had worse blood lipids and their insulin skyrocketed. Habitual breakfast skippers who skipped breakfast experienced none of these deleterious effects.

Meanwhile, habitual breakfast eaters who ate breakfast were more satiated at lunch. They had better blood lipids and normal insulin levels. Habitual breakfast skippers who ate breakfast were still hungry at lunch. Eating breakfast didn’t inhibit their regular lunch-time appetites.

Regular eating schedules also improve insulin sensitivity, increase energy expenditure, improve fasting lipids, and result in the best metabolic effects.

Fasting isn’t a magic bullet. IF won’t fix all your metabolic issues and counteract every cookie, cake, and slice of pie you eat during the holidays. But it is a strong bulwark against the worst of the holiday excesses.

Are you going to fast this holiday season? Have you used IF in the past? What do you do to get through the holiday season without unwanted weight gain?

Thanks for reading, everyone. Take care!

References:

Yanovski JA, Yanovski SZ, Sovik KN, Nguyen TT, O’Neil PM, Sebring NG. A prospective study of holiday weight gain. N Engl J Med. 2000;342(12):861-7.

Thomas EA, Higgins J, Bessesen DH, Mcnair B, Cornier MA. Usual breakfast eating habits affect response to breakfast skipping in overweight women. Obesity (Silver Spring). 2015;23(4):750-9.

Farshchi HR, Taylor MA, Macdonald IA. Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women. Am J Clin Nutr. 2005;81(1):16-24.

Pot GK, Almoosawi S, Stephen AM. Meal irregularity and cardiometabolic consequences: results from observational and intervention studies. Proc Nutr Soc. 2016;75(4):475-486.

The post Intermittent Fasting (and Feasting) At the Holidays: 6 Ways to Do It appeared first on Mark's Daily Apple.

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How To Crack Bank Exam | Here is The 5 Success Tips for Bank Exam

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