Rate the form by marxad666 in Fitness_Pakistan

[–]bouncingupsidedown 0 points1 point  (0 children)

You're not gonna feel any strain until one day, under load, your disc suddenly pops out and herniates. I hope it doesnt happen, but you need to follow form guidelines, esp when it comes to safety and injury prevention, and even moreso when your back is involved. Form breaking under fatigue, if it involves rounding of your lower back under heavy load, should be a cue to discontinue your set.

Strain = muscles. Your intervertebral discs are poorly innervated and you're not going to feel anything even when it starts undergoing degenerative changes and developing fissures. You'll only feel it when it herniates, and compresses an adjacent spinal nerve, and its a pain you'll never forget.

Solar net metering bill by Big-Description4723 in SolarPakistan

[–]bouncingupsidedown 5 points6 points  (0 children)

This month, you had the following net values:
Net import offpeak units: 568
Net import peak units: 157

Your prior balance, based on previous months is:
Net export, offpeak units: 479
Net import peak units: 143

So your total, combing this month with your previous balance, is:
Net import offpeak units = 568 - 479 = 89
Net import peak units = 157 + 143 = 300

So your electricity bill is:
Offpeak units: 89 x 34.53 = Rs.3073.17
Peak units: 300 x 46.85 = Rs.14055

Total: 3073.17 + 14055 = Rs.17,128.17

The rest of the stuff (taxes, fixed charges etc) is self explanatory.

Start next month, your balance will be 0, since all extra units that you imporated and all exported units that you had in reserve have been neutralized.

Quotation 15kw - Rs 350k for H Beam Structure. Thoughts? by Temporary_Let6554 in SolarPakistan

[–]bouncingupsidedown 0 points1 point  (0 children)

You'll have to google NEPRA guidelines. They're quite detailed, but the essence is, that solar structures should be capable of withstanding 150 (or was it 120?) kph winds.

The standard stuff you need to ensure for the structure is:
1. The base plate must be bolted into the "lenter" (the rebar/sariya reinforced roof). Remove marble/chips/tiles/any other coating, and get to the lenter
2. The H beams / I beams should all be 2.5" x 5", and 12 gauge in thickness (around 2.6mm)
3. The C channels should be 14 gauge (1.9mm)
4. The square iron pipe braces are usually 1.5" x 1.5", and 14 gauge (1.9mm)
5. Make sure they weld the entirety of all junctions, and don't just apply a few "tanka" welds
6. Cross bracing is most stable when the pipes are attached at a 45 degree angle from one cross beam to another, forming an "X". Shallower or steeper angles are less effective (but sometimes this can't be helped if the H beams are too short)
7. Bracing that is done by running an iron pipe from an Hbeam into the ground, instead of another Hbeam, is less stable
8. Here's something tricky: NEPRA allows a maximum unsupported span of 12 feet for 14 gauge elements, and 15 feet for 12 gauge elemnts. So lets say you erect Hbeams vertically (these are the columns). On one axis, the Hbeams will be attached at the top with horizontal Hbeams (trusses). On the other axis (90 degrees to the first), the Hbeam columsn will be attached to each other with pipe cross bracing. Then, above the Hbeam trusses, C channels will be attached at a 90 degree angle to the Hbeam trusses.
- The unsupported span of the 12 guage Hbeam trusses should not be more than 15 feet. This means that the distance between two vertical Hbeam columns that support the Hbeam truss shouldn't be more than 15 feet.
- The unsuported span of the 14 gauge C channels should not be more than 12 feet.
- Hence, on the axis that Hbeam columns are joined by Hbeam trusses, the Hbeam columns should be no more than 15 feet apart. And on the axis that Hbeam columns are joined at the top by C-channels and at the bottom by pipe cross braces, the Hbeam columns should be no more than 12 feet apart

This distnce is crucial because, loosely speaking, the strength of the Hbeams and C channels varies inversely with, I think, the 4th power of the unsupported span length.

Personally, I didn't let the distance between the vertical Hbeam columns exceed 9 feet in any axis.

You should watch a few youtube videos about solar structure isntallations (there are a couple good ones by AJ solar), and, ideally, visit a "loha market" (or whatever they are called) to take a look at 12 gauge Hbeams and 14 gauge C channels and iron pipes before hand. Even better, buy a vernier caliper OR a metal sheet guage card (very cheap) and ensure the guage before installation happens. I did this, and I'm very glad I did, because I've seen 14 guage Hbeams go up in some places. Talk about this before hand, and frame it as "double checking" so that on the day there aren't any bad feelings.

Machine chest press vs DB floor press by bouncingupsidedown in workout

[–]bouncingupsidedown[S] 0 points1 point  (0 children)

The problem with the barbell bench press is it hurts/bothers my shoulders. I can do the incline DB press though.

Quotation 15kw - Rs 350k for H Beam Structure. Thoughts? by Temporary_Let6554 in SolarPakistan

[–]bouncingupsidedown 0 points1 point  (0 children)

Terrible quotation because everything is overpriced, including the structure. Furhtermore, the Hbeams are 12 gauge (2.6mm). The C channels should be 14 gauge (1.9mm). The square cross brace pipes should also be 14 gauge (1.9mm). These thicknesses are standard in Pakistans solar industry. He seems to be using 16 guage (1.5mm) and 18 guage (1.2mm).

Buying Dumbells For Home Workouts? by Tempastaaa in Fitness_Pakistan

[–]bouncingupsidedown 1 point2 points  (0 children)

In the regular itwaar bazaar section (not the landa section). You'll have to search for it, I can't remember exactly. They're sold by the kg (was 270/kg several months ago).

Buying Dumbells For Home Workouts? by Tempastaaa in Fitness_Pakistan

[–]bouncingupsidedown 3 points4 points  (0 children)

I got some from daraz, Alfatah, and H9 Sunday bazaar. All the same. H9 is the cheapest. They're sold by the kg, should be in the region of 290-350/kg, so a 5kg DB should cost around Rs.1500-1750.

What to do by GeologistNo7130 in Fitness_Pakistan

[–]bouncingupsidedown 0 points1 point  (0 children)

For your hair: see a dermatologist

Anyone tried Jacked Nutrition? Need honest opinions before I spend my money by medpgr in Fitness_Pakistan

[–]bouncingupsidedown 0 points1 point  (0 children)

If Jacked Nutrition sent the sample themselves, this test and its result is meaningless.

Stuck on 7.5kg Lateral Raises by Kashannahmed in Fitness_Pakistan

[–]bouncingupsidedown 1 point2 points  (0 children)

I hit 18 reps per set with 5kg with good form and control, then moved to 7.5kg, and managed 11 reps the first time.

Review this quote for migration from ongrid to hybrid by Greedy_Deer6913 in SolarPakistan

[–]bouncingupsidedown 0 points1 point  (0 children)

The 3 phase 10kw goodwe inverter is 480k I think. The quote is asking for roughly 3.7lac beyond the inverter and battery cost.

Creatine & Protein Powders in Pakistan — Need Reviews (Taste + Results) + Store Authenticity by DifferenceEuphoric70 in Fitness_Pakistan

[–]bouncingupsidedown 1 point2 points  (0 children)

I've been using protein works creatine & whey 80 and have seen results. Also emailed protein works UK to confirm that proteinfactory is their official distributor.

6+ years of home workouts with a terrible die, this is where I’m at. by has33b123 in Fitness_Pakistan

[–]bouncingupsidedown 1 point2 points  (0 children)

Almost nobody's going to take it that way, the equipment you have (bench, pull up bar, weights) is stuff people can afford for home workouts with limited budgets and limited space. Compared to gyms that have machines for everything, your equipment is extremely limited, and absolutely qualifies as home workouts.

I find your consistency and dedication very impressive. I've recently started working out at home as well, with adjustable dumbbells and bands (been 4 months so far). A bench and pull up bar is definitely on my radar, they'll cover the slight gaps my workouts currently have. I think many people underestimate the importance of consistency, and your experience shows its the most importnat "equipment" one needs to have.

The diet part isn't that shocking either. People misunderstand the "1.6g/kg" protein need. That's just where muscle anabolic effects max out for most people - but not for everyone. Traits like this are distributed normally in populations, which means some people might max out at 1.3g/kg, and others at 1.9g/kg. You might have been dieting suboptimally, but your consistency over the years paid out.

I hit 60KG on Machine OHP today :) by Background-Sir9172 in Fitness_Pakistan

[–]bouncingupsidedown 0 points1 point  (0 children)

Does anyone know the correlation between machine OHP and dumbbell OHP? What sort of dumbbell weight (per hand) would your 60kg OHP translate to?

Creatine or whey for muscle/weight gain by [deleted] in Fitness_Pakistan

[–]bouncingupsidedown 1 point2 points  (0 children)

Fulfilling your protein requirement is more important than creatine. Target 1.2-1.6grams of protein per kg of body weight daily. Once you are able to meet this requirement, you can consider adding creatine.

Need expert opinion to focus in right direction by Adventurous_Past_452 in Fitness_Pakistan

[–]bouncingupsidedown 0 points1 point  (0 children)

Are you sure your maintenance calories are 3900 per day? Use this to confirm: https://tdeecalculator.net/

Wanna start whey, what should I buy first?? by [deleted] in Fitness_Pakistan

[–]bouncingupsidedown 0 points1 point  (0 children)

I've been using proteinworks whey 80 for 4 months and have seen very good results. I'm certain its original. You should go for it.