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[Kylapoiss]

btw

did i mention already? good morning WO-brothers!!!

chill out, sober up, WO hanging, chelsea...later ... LFC watching sunday is here

hope you guys gonna enjoy it to....

a sunday PUMP would complete the day

Morning mate

Nice and sunny Sunday, did drink yesterday but have no hangover whatsoever, body seems to be in good shape after few months of being sober. Did a 17km run too and feeling great!

Life's good

17km run?  Oh wow nice one !

O wow! I missed that part.

Are you a marathon runner @Kylapoiss

17km is a big one i mainly run between 6-12 Km depending .... but i do run sometimes a long one as well

now the weather is getting a bit better i'll do some long ones as well

Good to see some Hodlers in shape as well

17km yep and I'm no marathon runner 17km is actually the longest distance I have covered on a single run, daily max is 20 (10 in the morning and another one in the evening).

Normally I do about 7-12, but the distances are growing now as my shape gets better, 10km comes fairly easy. I've tried to run minimum of 40km every week. I'll reduce that from next week though as I start hitting the gym 5-6x weekly, idea is to get 3-4kg muscle mass in 2 months.

My body fat maximum was around 45%, now it's 13 and goal is under 10 for summer. I'll just look old pics of myself whenever I need some motivation

[xhomerx10]

 I would love to see a picture of a full English breakfast.  No pressure though.

Sorry for scaring you arteries!

Something along these lines, perhaps a little more elegantly presented

 Thanks.  I love a savoury breakfast and that looks delicious.  Maybe I'm part English

[El duderino_]

^
yeah XhomerX your an all a-rounder 

[machasm]

Sorry for scaring you arteries!
Something along these lines, perhaps a little more elegantly presented

My cholesterol levels shot up a full 15 points just viewing this image.

Absolutely fantastic !

I eat a little too many of these. Sometimes 2 or even 3 a week!
Maybe Ineed to get my act together and start eating a little more healthier.
Nah!

[vapourminer]

TL;DR
backup regularly, and TEST your backup strategy regularly.

I don't claim to be any kind of sophisticated person in terms of technology, but I had been following regular backing up practices since my first computers in the early 90s.  In late 2012, I had my main drive go out, and something like 2 back ups went out too.  I tried all kinds of things to recover each of them, and I could not figure out recovery on my own. 

im no tech or computer genius either, which is why my backup strategy is so simple. its simple, it works for me, and it has lots of redundancy.

for OS and programs drive i image manually using macrium reflect (they have a free version)

rule 1:
every few weeks (or whatever), at least, do a full image backup.

rule 2:
any time im about to make a major OS update or program update, i image the drive before the update. then, after testing the update, image again. keep both images in case the update later is found to have bugs.

rule 3:
keep as many images as you can, so you have a timeline of multiple images tp choose from


for documents, i use file based copies:

rule 1:
nightly automated backups and check the logs that they were carried out daily (i use syncback, they have a free version too)

rule 2:
as needed, or at least every couple weeks or so, manually copy all documents to a new, unique folder elsewhere. i just name the folder docs-2019.03.30 or whatever works for you.

rule 3:
keep as many of those unique, timestamped documents folders as possible, so many timeline based copies of your documents are available.

for both types of backups, keep a rotating set off site. i do this on a as needed/convenience basis

AND MOST IMPORTANT: TEST THOSE BACKUPS REGULARLY TO MAKE SURE THEY ARE ACTUALLY WORKING AS INTENDED

edit: btw raid is not a backup strategy. just a hardware failure strategy.

[El duderino_]

https://twitter.com/larrysalibra/status/1112280775427162114

[JSRAW]

My body fat maximum was around 45%, now it's 13 and goal is under 10 for summer. I'll just look old pics of myself whenever I need some motivation

Damn man!! 45% to 13% body fat. you did go through some ridiculous body transformation. take a bow bro.

how long does it take you to reach 13% mark?

@Mic : Yeah, I am stuck in between 18-20 mark. that may be because I have shitty work hours, 10-12 hours in good days or may be less motivation to get ripped.

I don't hit the gym as much I want, a maximum of 3 days a week.

[El duderino_]

My body fat maximum was around 45%, now it's 13 and goal is under 10 for summer. I'll just look old pics of myself whenever I need some motivation

Damn man!! 45% to 13% body fat. you did go through some ridiculous body transformation. take a bow bro.

how long does it take you to reach 13% mark?

probably first 50% went of fast with some proper motivation then from 22-20 till 15 a bit slower then the real works gonna start

[El duderino_]

My body fat maximum was around 45%, now it's 13 and goal is under 10 for summer. I'll just look old pics of myself whenever I need some motivation

@Mic : Yeah, I am stuck in between 18-20 mark. that may be because I have shitty work hours, 10-12 hours in good days or may be less motivation to get ripped.

I don't hit the gym as much I want, a maximum of 3 days a week.

3 days a week isn't that very very bad with some proper food and good cardio you could achieve good results.

also 100 merit, avatar becomes available perhaps a HAT

[Kylapoiss]

My body fat maximum was around 45%, now it's 13 and goal is under 10 for summer. I'll just look old pics of myself whenever I need some motivation

Damn man!! 45% to 13% body fat. you did go through some ridiculous body transformation. take a bow bro.

how long does it take you to reach 13% mark?

@Mic : Yeah, I am stuck in between 18-20 mark. that may be because I have shitty work hours, 10-12 hours in good days or may be less motivation to get ripped.

I don't hit the gym as much I want, a maximum of 3 days a week.

*bow*

It took about a year to get it from 45 to 20, then I hovered around 20 for a couple of years. Started doing it more smart last February, got the bodyfat from 21% to 10.7% in 6 months, when it started to climb slowly again as I had couple of holiday trips and just took it easier. By the end of January this year it was 16.5%, when I started training more hard again. Mostly cardio for 2 months (Feb, March) and mostly gym for the next 2 months, but I'll still going to run at least 25km weekly, though won't go over 7km on single runs to keep up the muscle mass.

Proper diet is more important than training when your body fat is over 15%, after that it comes to around 50-50.

3 times a week for gym is more than enough, just keep your eating in order. Breakfast is the most important meal of the day.

I eat 3 times a day and have protein shakes in between them. Enough meat, fish and obviously vegetables will do the job. Don't eat too much, don't eat too little, you shouldn't feel hunger at any time, maybe only in the morning.

[JSRAW]

My body fat maximum was around 45%, now it's 13 and goal is under 10 for summer. I'll just look old pics of myself whenever I need some motivation

@Mic : Yeah, I am stuck in between 18-20 mark. that may be because I have shitty work hours, 10-12 hours in good days or may be less motivation to get ripped.

I don't hit the gym as much I want, a maximum of 3 days a week.

3 days a week isn't that very very bad with some proper food and good cardio you could achieve good results.

also 100 merit, avatar becomes available perhaps a HAT

I guess. I am a foodie that's the biggest obstacle as far as I concern. I do cycling every day (home - office and then back total 20km daily) but it doesn't affect my body anymore, except lower body strength.

Yeah received today trying a couple of things with my 3d sculpts. avatar not uploading lol. The hat would be perfect.

give comrade XhomerX a ring (PM)

Yeah, will do that.

[El duderino_]

My body fat maximum was around 45%, now it's 13 and goal is under 10 for summer. I'll just look old pics of myself whenever I need some motivation

@Mic : Yeah, I am stuck in between 18-20 mark. that may be because I have shitty work hours, 10-12 hours in good days or may be less motivation to get ripped.

I don't hit the gym as much I want, a maximum of 3 days a week.

3 days a week isn't that very very bad with some proper food and good cardio you could achieve good results.

also 100 merit, avatar becomes available perhaps a HAT

I guess. I am a foodie that's the biggest obstacle as far as I concern. I do cycling every day (home - office and then back total 20km daily) but it doesn't affect my body anymore, except lower body strength.

Yeah received today trying a couple of things with my 3d sculpts. avatar not uploading lol. The hat would be perfect.

give comrade XhomerX a ring (PM)

[Febo]

3 times a week for gym is more than enough

Working out 3 times a week keeps you in shape. Body fat dont really mater here. You are fit to do whatever you want at higher efficiency. 2 times is not enough, 4 times does almost no difference.

[Bitcoinaire]

The current situation most resembles the range from September 2015 to October 2015. It looks like trader/hodlers/institutions are front running bitcoin and see that the bottom is in. Let the good times roll.

[Kylapoiss]

3 times a week for gym is more than enough

Working out 3 times a week keeps you in shape. Body fat dont really mater here. You are fit to do whatever you want at higher efficiency. 2 times is not enough, 4 times does almost no difference.

3 times keeps you in shape and if you do it properly, it really does matter. One can exercise 6 times a week and have no results, when other can show significant gains with only 2 times a week. You must know what you are doing and like said, eating is more important than training.

2 times is enough, 4 times makes a hell of a difference. Gym 2 times a week will shape your body in the right direction (again, if you know what you are doing) and 4 times can bulk one up a lot.

75% of the people in gym do not know what they're doing, they think they need to train more and more to get results when it's the way they're doing it. It's sad and funny at the same time to look how some (most) people train.


EDIT: I have a mate who had trained for 3!! years 3-5 times a week with almost no gains (just lost some bodyfat). I made a proper diet- and exercise plan for him and we (he) trained 3-4 times a week and had more progress in 2 months than in 3 years. After 6 months he had achieved what he wanted.

[jojo69]

Your monthly update posts come off as a bit long.. 

...

[ssmc2]

3 times a week for gym is more than enough

Working out 3 times a week keeps you in shape. Body fat dont really mater here. You are fit to do whatever you want at higher efficiency. 2 times is not enough, 4 times does almost no difference.

3 times keeps you in shape and if you do it properly, it really does matter. One can exercise 6 times a week and have no results, when other can show significant gains with only 2 times a week. You must know what you are doing and like said, eating is more important than training.

2 times is enough, 4 times makes a hell of a difference. Gym 2 times a week will shape your body in the right direction (again, if you know what you are doing) and 4 times can bulk one up a lot.

75% of the people in gym do not know what they're doing, they think they need to train more and more to get results when it's the way they're doing it. It's sad and funny at the same time to look how some (most) people train.


EDIT: I have a mate who had trained for 3!! years 3-5 times a week with almost no gains (just lost some bodyfat). I made a proper diet- and exercise plan for him and we (he) trained 3-4 times a week and had more progress in 2 months than in 3 years. After 6 months he had achieved what he wanted.

Does the traditional English breakfast meet your proper diet requirements? 

[Hueristic]

There's a cataclysm coming to mankind and it is provably anthropogenic.

Released into the wild ten short years ago, Bitcoin will obliterate today's failing governing systems of liberal democracy, central banking and nation-statism. There being no way of 'stopping' Bitcoin, pure capitalism and individual sovereignty will soon enough reign over the Earth.

However, financial, and therefore manufacturing and logistics systems will break down completely unless the powers that be hand over to the Bitcoin Hodlers unreservedly.

imho cultural pessimism is a historical constant. there always were times when everyone was expecting the world to end. they were always wrong and somewhat sometimes a bit right. let´s take the Fin de Siècle guys around 1900 as an example. that was pure cultural pessimism, they expected the end. they were wrong. but the following WW1 and WW2 were apocalyptic. and it was the liberal democracies that "saved" the western civilization. it was the nationalists and extremists that almost brought it to an end.

It could be true that a failing global financial system could boost bitcoin. if it creates a crisis as serious as the one during the beginning of the 20th century I am not sure if a risky asset like bitcoin will get attention of panic struck financial elite. If no big crisis will happen the chances of bitcoin to become adopted by the masses are equally high or even higher.


edit: following

Yes, but they are always going to be wrong until they are not and then there will never be anyone left to say they were right.

But I agree with you.

[El duderino_]

First quarter closing.
Participant will gain corn.
Just be a hodler.

[Hueristic]

Nice and sunny Sunday, did drink yesterday but have no hangover whatsoever, body seems to be in good shape after few months of being sober. Did a 17km run too and feeling great!

Life's good