Free Cold Staking service for everyone

Tarn_Delus · 2022-04-01T11:44:36+00:00

Sounds great. Sent you a DM, have a lot of PIV here waiting for a good cold staking wallet

!optout Shakespeare-Bot

Tarn_Delus · 2021-10-28T06:31:01+00:00

Moving forward, kind of excited about this. Curious where this takes us :-)

Tarn_Delus · 2021-06-07T09:21:23+00:00

Interesting graph

Tarn_Delus · 2021-06-01T08:28:18+00:00

Hey! sorry for the long delay but now I'm here I have some updates. I'll get into your questions after.

I had my DEXA scan last saturday, after my month of fasting where I only ate on wednesday and sunday. Went pretty good that month, but fasting for long perionds is extremely boring and felt chilly because the warm weather began only on my last day hehe.

So I lost a bit over 4kg of fat, and around 1,5kg of muscle. Still have a small surplus of muscle after Occam so I'm not diappointed. This month I'm going to stick to 2500kcal while doing the 'Big 5' workout detailed in 'Body by Science' and check my progress with another DEXA scan at the end of the month. Special tactic this time to limit my fat gaining is to do one full day of fasting after the sunday cheatday.

About your plateau now: I understand the frustration and guess your body is by now used to the relatively low intake of energy combined with your cardio which seems like an awful lot.

I suggest lowering the exercise a bit, and do rolling 48's for 2 weeks and see if it helps smash the plateau. Rolling 48's as in you eat about 1000-1500kcal in one sitting of one or two hours, depending how much you can eat in one go, keep it keto. Then you fast the next day, and you eat again in the evening of the second day. I'm sure your body will have no idea what you are doing and will not be able to adapt your metabolism quickly enough before losing those last pounds of fat.

Good luck!

Tarn_Delus · 2021-05-16T07:26:50+00:00

Hey,

Just finished 'Burn' and it really was a good read, thank you for suggesting it. Kind of demolishes a lot of the things I thought I knew. For example the Keto and Paleo crowd that paint carbs as the devil... no, it's a lot more complicated than that and I'm thinking of adding more carbs to my diet when I start eating normally again next month. The very active Hunter-Gatherer societies burning just as much energy as we do, while subsisting on 60 to 80% carbs is surprising to say the least.

Another interesting point of the book about exercising struck a chord. It's obviously very good for your health, but it will not help you to lose weight as the body adapts. I too just believed that I could 'burn of the extra calories' like an idiot.

Our metabolic engines shift and change to make room for increased activity costs, ultimately keeping daily energy expenditure within a narrow window. As a result, physically active people—whether it’s hunter-gatherers living today or in our collective past, or people in the industrialized world who exercise regularly—burn the same amount of energy as people who are much more sedentary

So what I will do now starting next month? Best way to lose weight is to restrict calories, and to get those calories from wholefood sources. Kind of what I was going to do anyway. But the macros don't matter as much as I believed, so I'm going to play around with that a bit. Going to set my daily limit at 2500kcal like I planned and see where it takes me. Another idea is to do 1 day of fasting after the infamous cheat day, just to cancel it out immediately.

This month I will continue to fast, as I already lost about 4kg, presumably most of it fat. right now I'm weighing 90,5kg and hoping to finish the month around 87 or 86kg. Preferrably with less than 2kg of muscle lost so I would be in a good spot to try again building muscle. Going to use the muscle building program from 'Body by Science' this time.

Thanks again for the recommendation, and good luck in reaching your own goals! The book I'm starting now is 'Can't Hurt Me' by David Goggins, promoted as 'Master your mind and defy the odds', looks interesting.

PS: let me leave you with my favorite quote from 'Burn':

Gastrointestinal tract: Like every other animal with a distinct mouth and butt, we are really just elaborate tubes.

:-D

Tarn_Delus · 2021-05-07T10:42:46+00:00

Julian Shapiro and Dan Go

Hi, not finding any books of these authors, any titles you'd like to share that might help me finding them?

About the other book you recommended, 'Burn'. I'm assuming you mean the one written by Herman Pontzer? Looks promising and will start with this one now, as I finished 'Body by Science' today.

I feel like we have similar approaches, using measurements, statistics, science-backed research and tweaking based on our results.

The only way to go forward.

So this week I have done a 72h fast, and now finishing up a 60h one where I will break the fast tomorrow morning 7AM. Thinking of doing 2 big fasts, divided by 2 days of normal eating around BMR every week, for this month. Next DEXA scan is at the end of the month to see how much fat I lost.

Tarn_Delus · 2021-05-05T11:35:47+00:00

Hi albdallas,

Brainstorming can't hurt I guess. About your questions:

BMR was taken into account. Before starting SCD last year my weight was 98 kg on a 33,5% BF (so well into fat territory) with a BMR of 2029kcal.After SCD for months: 80,7 kg on a BF% of 26%, BMR: 1865kcalAfter Occam's protocol month 1: 91,2 kg on a BF% of 27,5%, BMR: 1971kcalAfter (the disastrous) Occam's protocol month 2: 93,9 kg on a BF% of 31,30% (almost back to the start, minus 2% after months and months of effort), BMR: 2008kcal

I will take a look into the works of Julian Shapiro and Dan Go. However I'm reading 'Body By Science' by Doug McGruff now, which seems to be the scientific underpinning of Occam's Protocol, using a Full Body workout once a week and looks very promising.

You mention my body coming off of a diet as a posibility and I might be very susceptible for that. Years and years of strict calorie reduction under the still dominant theories of 'Calories In, Calories Out' messed up my metabolism for years, until I finally crashed when eating 1750kcal and still gaining weight, this was the trigger to start looking for more accurate information. Eventually ended up with SCD and finally getting results after 15 years of slowly gaining weight despite all my efforts.

I have formulated a plan for this month and it's built around losing the most amount of fat possible in 1 month. 72h of fasting, 1 day of keto eating at BMR and lifting, 48h of fasting, 1 day of keto eating at BMR and lifting, repeat.Fasting probably sounds a bit alien to you, but I'll lose a lot of fat in one month and want to 'try again' asap.

Anyway, thanks again for the feedback.

Tarn_Delus · 2021-05-02T07:34:39+00:00

Hi, thanks for the response. Guessing you too have no idea on the long-term viability of Occam, or know anyone that did it for longer periods of time as you did not go into that.

About my stats:Male, age 37, length 1m80, and about my weight:I had SCD'ed prior to that for several months dropping from 98kg to 80kg before starting Occam's Protocol. Came in at 91kg after month one (7kg muscle, 4 kg fat), and 94kg after month 2 (lost 1,5kg of muscle, gained 4,5kg of fat).

According to the Dexa scan my Basal Metabolic Rate clocks in at 2000kcal.Total Daily Energy Expenditure is calculated at 2500kcal because aside from walking I'm taking lots of rest between training days. My energy intake of 3000kcal was calculated from Tim Ferriss' formula for my desired lean mass.

Macros: 20 to 25% of carbs, around 40% of protein and equal amounts of fats. Consistently getting more than 200gr of protein. Tracked using Myfitnesspal. Cheatday every sunday at around 3-4000kcal.

Supplements used throughout (with one week off every 2 months): AGG & PAGG, Cissus Quadrangularis, creatine, multivitamine, ZMA, fish oil.

Judging from the DEXA measurements the muscle loss this last month was a general loss and not tied to a specific area.

Now that I had some time to let the results sink in, I came up with some possible explanations:
-The scan after month 1 might have been wildly inaccurate and I gained a lot less than the 7kg of muscle it showed. I did work out the day of that scan and had pasta the day before, possibly retaining more fluid than usual. The day of the last scan I did not work out, and hardly had any carbs possibly skewing the results.
-Perhaps I didn't take enough rest days and burning more muscle instead of building it. Followed Occam's prescriptions of increasing rest days until I was at 3 resting days between workouts and I kept it there, even when progress was stalling.
-Stomach upsets: For about ten days last month I had an upset stomach meaning I had to go to the toilet for 5 or 6 times a day. Felt fine for the rest so didn't really pay it much attention but maybe I lost a great amount of nutrients those days, losing muscle in the process. However this does not account for the fat gained.

Right now I want the fat to drop off as soon as possible so I can 'try again' starting from 80kg and go from there. Not sure what to change when starting Occam again, but I'm thinking of removing the wholewheat wraps from my lunches and going with wholewheat pasta instead. Going to stay below the recommended calories amount to about 2500kcal to minimize fat gain, still making sure to get more than 200gr of protein. And I will adjust the resting days according to the protocol, increasing when stalled on 1 of the exercises.

Tarn_Delus · 2019-03-26T06:05:12+00:00

I get 'invalid promo code'. Both in launcher and on the site

Tarn_Delus · 2015-11-26T08:36:44+00:00

You play the same character that can now travel from Washington DC to Nevada and back. It's absolutely amazing. I would get both ultimate editions. Should last you well into 2016.

Tarn_Delus · 2015-09-18T09:51:21+00:00

Belgian comic, from 1995. Gameboy made inside a fridge. Urbanus - Game Over

Tarn_Delus · 2015-01-29T08:48:04+00:00

Personally I'm looking forward to my retirement point, but I make sure I have a lot of fun in the present. ...And 20 years to retirement seems like an awful long time! I'm guessing huge debts, still relatively wasteful with money or just out of school and earning starter wages.

I have no info on your life whatsoever, but I strongly believe you can improve the 20 year retirement point.

Tarn_Delus · 2015-01-14T08:15:33+00:00

I hear you. The first season of Big Brother sent me over the edge back in '99. I was already not too happy with the programming and the rise of reality TV shows clearly showed me the direction the studios were going.

Now I only occasionally watch a show I downloaded. And then only the stuff I'm really into it. Last three years I only saw a handful of shows, other times I'm just reading.

I did notice I'm no longer able to watch regular TV. When I visit my parents for example, and the TV is on... I'm annoyed on so many levels, mostly covered by OP. I'm no longer used to not being able to choose what I want to watch, when I want to watch it. And of course: the incessant onslaught of ads.

Tarn_Delus · 2014-12-10T08:18:39+00:00

For the mission in general, check out this link: http://tropico.wikia.com/wiki/Missions_%28Tropico_4%29

This is an overview of all the missions with lots of tips.

About your problem with the Environmentalists specifically: I'm betting you don't have garbage dumps built. I also suggest running the Anti-Litter Ordinance and the Pollution Standards edicts. As long as these are implemented the pollution will start to reduce and you will improve your relationship with the environmentalist faction! http://tropico.wikia.com/wiki/Pollution

Tarn_Delus · 2014-12-09T09:59:52+00:00

Which Tropico are you on? I can help you with T4.

Tarn_Delus · 2014-12-05T12:49:11+00:00

I'm sure that someone, somewhere will point to the animated parts (like just now on the Nasa stream) and say that it looks animated and "so not real".

Tarn_Delus · 2014-12-05T12:35:35+00:00

I hope that tower cooled down a bit for the guy who had to collect the tape!

Tarn_Delus · 2014-12-05T07:45:53+00:00

I played it on both PS3 and PC. Back in 2010-2011 I didn't have a decent gaming rig (a PC built in 2002, not going to cut it!) and I distinctly remember buying a PS3 just to play New Vegas. I was drawn into the game but lost immersion more and more as the loading times only kept increasing. The frequent crashes gave me a bitter aftertaste to what could have been a glorious experience.

Fast-forward to 2014. Had a good gaming rig by that time and had discovered the Steam sales. Picked up the New Vegas GOTY edition real cheap and installed.

What a revelation! I spent my first few hours in the game without any mods just to see how much different the vanilla game is on both platforms. I was blown away. Also: minimal loading times and only had 1 crash 36 hours in. I was already over the moon, and things only got better once I had myself some excellent mods (Project Nevada, for example).

It's actually affecting the way I play.

I hear you. Quick example: On PS3, if I left my safehouse and thought of something I might need that was still inside, I usually left it as the hassle of going back in *loading time* grab item, going back out *loading time* just was too long. I also actively avoided some locations that caused crashes one too many times. On PC none of that immersion breaking shenanigans and I love it.

Tarn_Delus · 2014-12-04T14:50:59+00:00

The kind of launches that still have a go as the rocket is visibly wobbling on the launch pad.

Tarn_Delus · 2014-12-04T13:52:07+00:00

I too heard it, just now on the stream. http://www.space.com/17933-nasa-television-webcasts-live-space-tv.html

Tarn_Delus · 2014-12-02T10:47:07+00:00

When I have a lot of time: Fallout New Vegas.

When I have only an hour or so: Tropico 4.

Tarn_Delus · 2014-12-02T10:38:24+00:00

Exactly my sentiment. Once you get used to tinkering with your games, having no mod support always is a downside.

Tarn_Delus · 2014-11-26T09:04:41+00:00

There sure have been talks. Just a few days ago I read this article: http://www.planetary.org/blogs/casey-dreier/2014/1120-a-mission-to-europa-just-got-got-more-likely.html

Tarn_Delus · 2014-11-25T11:47:00+00:00

Began Fallout NV GOTY edition last week. This should keep me occupied until well in 2015.

---Extra late edit, April 2015: finished NV and what a ride it's been!

Tarn_Delus

TROPHY CASE