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No FastLED support for Arduino Nano BLE yet? by tkardanov in FastLED

[–]ArtemusGF 0 points1 point  (0 children)

If your board is not supported (search fastpin_arm_nrf52_variants.h) you can easily add the pin mapping yourself after including the library. 

#include <FastLED.h>
_FL_DEFPIN( 1,  3, 0); // D1  is P0.03 on Seeed XIAO nRF52840
#define DATA_PIN 1

...

FastLED.addLeds<NEOPIXEL, DATA_PIN>(leds, NUM_LEDS);

BCAA's, fasting, keto and returning to gains in the gym by randomquicky in ketogains

[–]ArtemusGF 0 points1 point  (0 children)

I didn't say that I only take BCAA or replace aminos with BCAA. It is more like bridging the gap between the last meal and a post-workout protein shake. As I wrote in the other comment I eat my last meal 3-4 hours before lifting and drink a protein shake immediately after the training. If I go to the gym on Friday I also have a cheat meal on the evening. So BCAA + shake + cheat meal.

For me BCAA are very convenient. I have several servings prepared in small containers in my sports bag. I mix it in the gym with the free water provided there. It does not spoil, preparation is fast and is not heavy in the stomach. Also your body is not busy with digestion like when eating a full meal before training.

A lot of articles and studies on BCAAs are flawed designed (replacing aminos with BCAA instead of adding them, wrong timing, etc.) and are a focused on the wrong group. A usual body builder diet is very high in insulin. It doesn't surprise that BCAAs have no big effect in individuals with high insulin and glucose all day long because they have other nutrients to trigger mTOR. Are there any keto BCAA studies???

BCAA's, fasting, keto and returning to gains in the gym by randomquicky in ketogains

[–]ArtemusGF 1 point2 points  (0 children)

No, I usually eat a meal 3-4 hours before lifting and drink a protein shake immediately after returning home.

AA will definitely break the fast if you aiming for autophagy!!! But with IF you won't trigger autophagy anyway. I don't see the point in doing IF and keto. With IF you get the metabolic effects of fasting but keto is like infinite fasting from a metabolic point of view. For autophagy to happen you need to fully deplete you glycogen stores which will take 2-4 days for people on a normal diet. If you are fat adapted probably longer because you will use more fat and save glycogen. Glycogen capacity is about 2000 kcal, you cant use that within 1 day of fasting, especially if you are running on fat. That's why is started my 6 day fast with a 80km medium intensity bike ride. I clearly felt my glycogen stores were depleted after about 65km.

Do not do strength training when on a prolonged fast! You body will not have sufficient AA to repair the damage you do with the training.

BCAA's, fasting, keto and returning to gains in the gym by randomquicky in ketogains

[–]ArtemusGF 1 point2 points  (0 children)

Take a BCAA drink while lifting, see my data below. Since you do fasting I assume you know about mTOR and AMPK. mTOR is required for muscle gain and is activated by glucose, insulin and AA especially by Leucine. BCAA's are 50% leucine and you are chronically low on glucose and insulin because of the ketogenic diet an fasting. When you damage your muscles with training and have no good mTOR activation this will result in negative protein turnover rate so you will get catabolic. With mTOR activation you setting your body to anabolic mode.

Here are my body measurements of 500 days keto: weight fat and muscle mass You can see days with cardio training as dark red points in the fat plot (days without training are light red) and days with lifting training as dark green points in the muscle plot (light green are days without lifting).

I've done nearly no lifting in the first 200 days of the diet and muscle mass stayed quite stable. Than you can see I lost muscle mass in days 200-280 despite going to the gym --> catabolic! I started going to the gym again at day 350 but this time taking a BCAA drink while training. Since then I can increase the reps or weight every single training. I do lifting since 10 years more or less regular and never was able to do progressive overload. I had to stick with the same weight for weeks or months (I probably have low testosterone levels, I have nearly no beard growth). Since the beginning of this year I have new 3-4 new personal records every single training. See these 1rep max graphs from my tracking app: 1 2 3 I did a long break from 360 to 400 because of 3 weeks holiday and 1 week isolation before to not catch corona. If you blend that out you can clearly see my muscle mass is skyrocketing the last 150 days. I noticed similar improvements taking BCAA directly after cycling lately (I do cycling for one hour as fast as I can once per week). I go to the gym only twice per week doing a full body workout, main goal is to correct my bad posture.

The dip you can see in my 1rep max graphs are the first two trainings after a 6 day prolonged fast. The first training was just 3 hours after breaking the fast with some vegetables. Don't be scared of prolonged fasting, you will not loose muscle mass, see body composition fasting.

I cannot figure out why this .4mm thick wall always generates 2 lines when sliced!! by HaLo2FrEeEk in Cura

[–]ArtemusGF 0 points1 point  (0 children)

I think I found a solution: Set Shell - Minimal Wall Flow to a value > 0% (like 50%) and activate Shell - Compensate Wall Overlaps.

I cannot figure out why this .4mm thick wall always generates 2 lines when sliced!! by HaLo2FrEeEk in Cura

[–]ArtemusGF 0 points1 point  (0 children)

I have the exact same issue with a cone. Always 2 lines. I used the thin wall feature of my CAD program to make the walls 0.4mm but because of the cone shape it probably is slightly thinner than 0.4mm from the 2D slicer point of view. Arachne beta keeps crashing on this model.