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Now to see if I can figure out how this whole hashtag things works!
Now to see if I can figure out how this whole hashtag things works!
A truly inspirational post by Antiguan fitness competitor Anna D'Ornellas…
One of my favorite fitness athletes made a post today saying 'Be motivated by the fear of being average.' and though I fully respect her I don't agree at all. Fear is never good motivation. Fear only thrives on more fear. Motivate yourself by NOT being afraid. Don't be afraid to discover the limits of your strength. Don't be afraid to fail or to be what someone else considers average. Don't be afraid to try and fail and try again. Do what you do because you LOVE yourself and you want to do something good for yourself because you know you deserve it. Because you know you are worth the struggle. Let love fuel your motivation. Let a better, healthier relationship with yourself be the ultimate goal.
I recently got into a debate online with a fanatical user who was claiming that consuming grains was the root of all evil and led to increased estrogen levels in men, male pattern baldness, you name it. I try not to get sucked into these childish debates with fanatics since I realize that they often become emotionally attached to their ideals however there were a lot of other folks reading this nonsense and I felt it was my duty to prevent these impressionable folks from being sucked into the vortex.
With that said, here is my post in its entirety…
I'm simply going to supply the data that exists on this topic so that educated folks reading this thread are armed with more than one person's opinion which was presented as fact. If, after reading through my posts on this topic, you still feel that grains are the devil then that is fine…self experimentation is always going to be the best course of action.
For whatever reason, folks have a tendency to get emotionally attached to viewpoints and I've found this to be even more pronounced in the nutrition field. Years of arguing with various sects such as Paleos, vegetarians, and vegans has really taught me to leave emotions out of debates and just provide the objective data. Over the years, most folks I've found to be as emotional as (username removed) rarely change but there have been a few times where I've been surprised and folks have actually been open to data which doesn't fit into their belief systems. With that said…
Let's show some studies and meta-analysis which actually demonstrate that grains do have health benefits (either by association or directly):
Aune D et al (2011) "Dietary fiber, whole grains, and risk of colorectal cancer: systematic review and dose-response meta-analysis of prospective studies."
Flight I, Clifton P (2006) "Cereal grains and legumes in the prevention of coronary heart disease and stroke: a review of the literature."
Jensen MK et al (2006) "Whole grains, bran, and germ in relation to homocysteine and markers of glycemic control, lipids, and inflammation 1″
Venn BJ, Mann Jl (2004) "Cereal grains, legumes and diabetes."
Association studies and meta-analysis papers demonstrate a positive correlation however they can still leave topics open for debate. Here you can see that grain consumption has demonstrated a positive correlation with things such as decreasing cancer risks, heart disease, stroke, lowering inflammation markers, and lowering chances of developing diabetes. Next, we'll dive into some of the studies which directly demonstrate positive health benefits. These types of studies provide even more value than the ones included in this post.
Now, let's move onto the studies which directly demonstrate that grain consumption leads to positive health benefits.
We should also realize, before reviewing the studies, that the term grains covers quite a few sub-types such as rice, oats, barley, rye, wheat, corn, quinoa, etc. Many folks unfairly lump all of these together when forming conclusions so this is something that should be considered when making blanket statements that "grains are bad".
Maki KC et al (2010) "Whole-grain ready-to-eat oat cereal, as part of a dietary program for weight loss, reduces low-density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program including low-fiber control foods."
Katcher Hl, Legro RS et al (2008) "The effects of a whole grain-enriched hypocaloric diet on cardiovascular disease risk factors in men and women with metabolic syndrome."
Rave K et al (2007) "Improvement of insulin resistance after diet with a whole-grain based dietary product: results of a randomized, controlled cross-over study in obese subjects with elevated fasting blood glucose."
Kelly SA (2007) "Wholegrain cereals for coronary heart disease."
Pereira MA, Jacobs DR Jr et al (2002) "Effect of whole grains on insulin sensitivity in overweight hyperinsulinemic adults."
Jang Y, Lee JH (2001) "Consumption of whole grain and legume powder reduces insulin demand, lipid peroxidation, and plasma homocysteine concentrations in patients with coronary artery disease: randomized controlled clinical trial."
As you can see, these are primarily peer-reviewed clinical trials which all demonstrated direct positive health benefits associated with grain consumption under controlled settings.
Okay, now let's move along to something I've seen mentioned a few times and that is grains contain anti-nutrients (namely phytates, lectins, and oxalates) which prevent the body's ability to absorb nutrition from other food sources.
One thing we need to make very clear is that grains are far from the only food group that contains these anti-nutrients. How many consider leafy green veggies such as spinach or fibrous veggies like broccoli bad? Well, guess what? They also contain these supposed nutrient absorption stoppers (1) and I would dare say that the majority of folks would not consider veggies a food to avoid (unlike username removed who has stated he avoids veggies as well, LOL).
A group who would likely be at high risk here would be vegetarians since they are more prone to eat larger concentrations of grains and leafy vegetables than your typical omnivorous eater. Studies have continually demonstrated that even vegetarians, who often will have lower iron and zinc levels (moreso because they don't eat animal PRO sources as opposed to anti-nutrient reasons) demonstrate no adverse health effects from it (2). If we were to make the huge leap here that phytates and oxalates block mineral absorption, it doesn't even appear that this is cause for alarm based on the data we see here.
Okay, but does this mineral blocking effect even exist from grain consumption? Randomized cross-over trials demonstrated that calcium absorption wasn't affected (3). Wheat bran did not have an affect on mineral consumption at all as it related to calcium, zinc, and iron (4). And another study found no effect on subjects consuming oat bran as it related to zinc absorption (5). So, as you can see, the literature is pretty clear here in that it shows there is no "mineral blocking" properties related to consuming grains.
1. http://www.sciencedirect.com/science/article/pii/S0023643804001719
When forming conclusions, the science on a given topic is great however bodybuilders also like to see results "in the trenches". Real-world applicability is going to go a long way when it comes to the validity of a theory.
So, what better way to put this anti-grain fear mongering to bed than to look at civilizations that are the healthiest, with the longest lifespans?
Earlier, I alluded to the Okinawans who (although recently passed) were for a long time the longest living culture in the world. Sho did a great analysis of the Okinawan lifestyle and talked a lot about their diet. In addition to ample amounts of leafy green veggies (which above you'll see contain all the supposed anti-nutrients we are being told to avoid) also eat roughly 840g/day of white rice (1). So, even with the ample amounts of leafy greens and grains, they are still living long and healthy lives. Hmm…
Has anyone heard of the "French Paradox" (2)? The term was originally coined because of the saturated fat fear mongering started by Ancel Keys (topic for another day) however the reason I bring this up is because the French are known, as a culture, to consume copious amounts of white bread as part of their daily dietary intake. The irony here? They also, as a country, have one of the lowest rates of coronary heart disease in the EU.
Lastly, let's look at the Blue Zone Countries (3). Look over the societies that make up the list and start researching the dietary characteristics of these places. See how many have grains, lentils, and other "forbidden" foods as the staples of their diets.
1. http://www.ncbi.nlm.nih.gov/pubmed/11710358
We have all seen those guys in the gym who routinely load up far too much weight on the bar and sacrifice form for ego. The question this begs asking is, does adding weight to the bar over the time equal the best way to induce skeletal muscle hypertrophy?
Brad Schoenfeld, a leading researcher in the field, defines the ideal mechanisms for hypertrophy as being able to produce significant metabolic stress while maintaining a moderate degree of muscular tension.
So, obviously, adding weight to the bar is not the only way one can achieve this. In fact, I rank it near the bottom of all methods due to the inherent risk factors that are associated with doing so. Here is a list of the best methods I've put together over the years for the best ways to induce hypertrophy over time.
– Controlling and increasing the range of motion on your movement
– Use better form with more control or less effort
– Simply doing more reps with an equivalent weight
– Using less rest between sets; shortening your rest intervals
– Increasing the volume of your working sets (e.g. simply doing more work per workout)
– Going to the gym with greater frequency (e.g. more workouts per week)
– Lose body fat (you are then lifting more relative weight if you continue to use the same weight and rep scheme as compared to your prior lean mass which requires additional skeletal muscle engagement)
– Use techniques such as forced reps, negatives, pause reps, etc (easier if you have a training partner)
– Focus on the mind and muscle connection (this is the single most important thing you can learn as an advanced bodybuilder in my opinion)
– Using more explosiveness on the concentric contraction (another method which is not necessarily my favorite due to risk factors but it can be used under specific circumstances)
– Lastly, going for more weight (unfortunately the most popular method folks use)
Far too often, the folks who simply use the "add weight to the bar" method are going to be those that have a relatively short shelf-life due to things like burn-out and risk for injury. I highly urge trainees to experiment with the other methods on the list before resorting to ego lifting.
Up to this point, I've provided some basic terminology definitions and talked about the overall concepts when constructing your first successful diet. In this post, I will be moving onto determining if your calculated TDEE values match with real world food intake. I'd highly urge you to read parts one, two, three, and four if you haven't already done so.
As a quick recap from earlier in the series, my calculated TDEE is 2454kCals based upon the output from the Katch McArdle formula. I will use my first week to get as close to 2454kCals as possible over the first seven days. This can be made much simpler by online tools such as MyFitnessPal and FitDay; I normally use the latter so examples from here on out will be stolen from that app.
My first phase of the diet will be constructed of predominantly whole, minimally processed food sources while simultaneously being sure to hit both my micro and macro-nutrient goals. My diet will consist of essentially 200 grams of PRO, 200 grams of CHO, and 100 grams of FAT for a total of 2500kCals (remember, these are averages and if you go slightly over or under from day to day that is not a problem). The breakdown of macro-nutrients is as follows:
Protein – 200g x 4kCals/gram = 800kCals
Over the course of the week, I try my best to weigh all food selections on a nice digital food scale and log everything in within FitDay. FitDay makes tracking caloric and macro/micro-nutrient goals much easier. I will elaborate on the specifics at a later time if there is interest.
In parallel to this effort, I've started a detailed spreadsheet and have made sure to weigh myself first thing in the AM once I get out of bed. I ensure that I control variables such as bathroom usage and weigh-in times so that consistent readings can be had each day. Obviously weighing myself in the morning and evening could differ by multiple pounds so this is an important step to remain consistent. After the first week, I average my weight measurements over the course of those seven days and see see that my weight has only changed by -0.2 pounds versus the prior week which tells me that the calculated TDEE was pretty much dead accurate. So, what do we now do with this newly acquired data?
We simply adjust our dietary intake and continue the weekly process of measuring actual weight loss. It is not recommended to go on crash diets nor use hard numbers for your deficits. I like to stick to a 5-15% caloric reduction strategy, typically starting on the low side and adjusting as necessary. The reduction of calories should primarily come from the CHO macro-nutrient group as opposed to either the PRO or FAT group. If you recall from earlier in this series, CHO is an optional macro-nutrient whereas the others are not. I also recommend trying to keep PRO high when combining a caloric deficit and lower CHO intake. In my specific example, this would reduce my daily caloric intake somewhere between 125-375 kCals/day. Just as before, maintain your food and weight log consistency so you can adjust intake as necessary; strive for no more than a 1-2 pound weight loss per week goal.
I think we'll stop there as this should give you, the Educated Reader, a high level primer on what it takes to start designing your own diet strategies. It can take some trial and error so don't be discouraged…good luck!
NBA.com has a great article discussing Kobe Bryant's game-day preparation and how he ensures his body is ready to handle the rigors of the grueling 82 game NBA schedule. It is truly astonishing to watch Bryant put up career best numbers after logging seventeen years and over fifty thousand minutes on the court.
Kobe calls his daily ice baths his "tub of youth". Interestingly, there have also been significant dietary changes for Kobe at this stage of his career (note: Gary Vitti is the LA Lakers head athletic trainer)…
Part of that changed diet and those healthy eating tips come from Dr. Cate Shanahan, a team consultant who has her own practice in Napa Valley. Pasture-fed foods – pasture-grazed beef from a pasture-fed cow, eggs from a free-range chicken (not a cage chicken) – are just some of the main staples of Bryant's diet. Sugars, specifically anything with corn syrup, should be avoided, and the intake of carbohydrates has been scaled down, consumed in moderation.
"What happens is the athlete consumes one of these products high in carbohydrates and sugar, they get a spike of energy and feel really good," Vitti said. "Your body knows that, sends insulin and then they crash. As soon as they crash, they need another sugar fix, and they're yo-yoing up and down. If we get them off that stuff and get them into more of protein and the right kind of fats, then they'll have a higher level of energy without the lows or the dips.
More findings examine the ratio of high-density lipoproteins (HDL's) and low-density lipoproteins (LDL's), better known as "good" cholesterol and "bad" cholesterol, which can be monitored. The common thought was the ratio for of HDL's to be high and LDL's to be low. But according to Vitti, new findings are changing that perception. "We're finding out now that a higher level of LDL's, which we thought was bad, doesn't necessarily mean it's bad," he continued, "because within that category, there are good LDL's and bad LDL's. Even though you might have an elevated level of LDL's, it might be the right kind of LDL's."
For example, eating fats, when they're the right kind of fats, can be packed with nutrients.
"All this fat free stuff and all these things we've been doing has been the biggest proponent of it," Vitti said. "When they strip the fat, they strip all the nutrients with it. We don't necessarily want to stay away from fats, but it has to be the right kind of fat."
In the first parts of this series, we went over definitions and the basics on how to find your TDEE (total daily energy expenditure) using the Katch-McArdle formula. Please read the first three parts of this series if you have not done so already.
Let's start off talking about what type of foods make the most sense when designing your first diet. Most likely, if you've spent any time researching this topic online, or watching television, you're already well aware that a new fad diet is invented, seemingly, every few minutes – eat this, don't eat this, don't eat at all, cleanse this, detox that, etc. They all range in their level of absurdity but the fact remains that dieting is not a complex endeavor, no matter how hard these celebrities and Internet marketers want you to believe that it is. Want to skip the rest and go right to the punch-line? Eat less than you require (TDEE) and you will lose weight. Conversely, if you eat more than you require then you will gain weight. Quite an astonishing concept, isn't it? Now let's expand upon that principle so that you, Educated Reader, will not be miserable when you start.
My, admittedly oversimplified, mantra has always been that your goal with food intake should be that the majority of your calories come from whole, minimally processed foods while limiting potentially harmful agents such as trans fats. So what does this mean exactly? I've explained it to folks in numerous, comparative ways such as asking yourself "would my great grandparents recognize this food item I'm about to ingest". Does this mean that you can never have that slice of pizza, cake, or other treat which you thoroughly enjoy? Absolutely not, and we'll talk more about this after a brief recap from a topic discussed in part three of this series.
As you recall, there are generally three recognized macro-nutrient groups and they are PRO, CHO, and FAT. Two of these (PRO and FAT) are required and the third is a non-essential macronutrient (CHO). The first goal is to ensure that your essential (required) macro requirements are fulfilled and then we can continue filling the rest of our caloric budget largely with whole, minimally processed choices.
To continue using myself as an example, I've already determined that my TDEE is 2454kCals and in order to hit my minimum recommended PRO intake levels, I will need at least 95 grams (~380kCals). To hit my minimum recommended FAT intake levels for the day, I will need at least 57 grams (~513kCals). This leaves me with around 1561kCals to do with what I please. At this point, let me take a step back and say that the person who knows you, Educated Reader, the best – is you. If you have been largely subsisting on a diet of Cracker Jack and root beer then it may shock the system to eat chicken, broccoli, and rice all day, every day. In addition, if you currently have a diet that consists of primarily processed carbs then going full-blown Ketogenic might not be the best idea for you either. The reason is that the key to any diet is long term compliance, success, and yes – even enjoyability. I often see folks who dive into a new diet headfirst only to begin hating life within a week or two. I'm writing this shortly after New Year's and continue to see this every day with folks who have resolutions related to new and healthy lifestyle choices. Remember, results does not equal sustainability
I used the word "budget" a few paragraphs back for good reason. I see caloric intake very analogous to financial budgeting. Although there are arguably right and wrong decisions, these are largely subjective. For example, even though you may be craving that Quadruple Bypass Burger doing so may be about as intelligent of a choice as buying that gold plated iPhone 5 when you don't have enough extra cash left over to pay the rent/mortgage…
The best budget choices in the dietary context are those that allow you to hit macro, micro, and caloric goals while leaving you satisfied, happy, and healthy. In the next part of this seemingly never-ending series, we'll finally setup my example diet and determine if my calculated TDEE is too high, low, or just right…
In parts one and two, we laid out the foundation for the concepts we'll be covering in part three. If you haven't done so I would urge you to read them now.
As you recall, we've calculated our TDEE at 2454kCals/day. In theory, this would be the amount of calories we would need to consume to stay at our same body composition where no other variables change (also sometimes referred to as maintenance calories). You will also likely recall that this figure was derived from the Katch-McArdle formula, which is simply that – a formula. Although it is my preferred formula for initial baseline testing, I've also found that it can be upwards of 200-300kCals off depending on the individual.
To find the individual's TDEE we need to design a diet that works out to ~2454kCals/day and begin carefully monitoring both weight and body composition for changes (either positively or negatively). Many folks simply measure weight but I feel that can paint an incomplete picture of what is going on (for instance, simple changes in water weight can cause spikes and drops of pounds per day and give false hope and/or anxiety). For completeness, I would highly urge the individual to grab a tape measure and log measurements in addition to weight. The more data points, the better – but, at a minimum, measure the waist, chest (around nipples), and glutes (at widest point). It would be even better to also measure arms, quads, calves, and shoulders but that isn't an absolute requirement. Just remember, the more data the more complete the progress picture you can paint.
I don't intend to dive deeply into macro and micro-nutrition since that would, in itself, be an entire article series however a brief overview will be required at this time. Generally, there are three major recognized macro-nutrient groups and they are Protein (PRO), Carbohydrate (CHO), and Fat (FAT). One could argue that there are more (think water, alcohol, fiber, etc) but that is beyond the scope of this article. Micro-nutrients are generally vitamins, minerals, phytonutrients, and other essentials required to maintain healthy being. Further reading on the topic can be found here for those inquiring minds.
As we design our 2454kCal diet, we must focus on macro/micro nutrition and then fill the rest of our intake with intelligent food choices which we'll take about in more depth later. Of the macro-nutrients listed above, there are two essentials (PRO and FAT) and one non-essential (CHO). To quote Lyle McDonald, to be considered an essential nutrient, it must meet these two criteria:
CHOs are actually not required in the dietary sense as the body can convert other nutrients to glucose via a process called gluconeogenesis, but I really don't want eyes to start glazing over at this time so we won't get further in depth than this. Just realize that two of the macro-nutrient families are required via dietary intake and one is not (again, this isn't entirely true in certain cases but for the rest of this series it will be referred to as such).
The first thing we're going to do is take care of the essential macros (PRO and FAT). In general, when designing a diet where calorie intake will be restricted (assuming if you are reading this then that is the case) then higher PRO intake generally becomes more important. Besides PRO being a very satiating macro, it also has been shown to help retain lean mass during long-term dieting as well as many other benefits. General recommendations would be 0.5-1.0g of PRO per pound of body weight. In my case, continuing to use 190 pounds as our example, this would equate to 95-190g/day of PRO.
FAT is our other essential macro and maintaining FAT intake is crucial as it relates to hormonal processes, protecting against inflammation, etc. General guidelines would indicate that it is optimal to shoot for 0.3-0.8g of FAT per pound of body weight. Again, using the example of 190 pounds, this would equate to 57-152g/day of FAT.
Assuming we hit our bare minimum requirements of 95g PRO and 57g FAT, this puts us at 893kCals for the day; well short of our 2454kCal target. One gram of PRO = 4kCal and one gram of FAT = 9kCal. This leaves us with well over 1500kCals to play with. This 1561kCal bucket can be filled with either more PRO, more FAT, or you can introduce CHOs (which also have a relative value of 1g = 4kCals).
That concludes this post, in part four we will talk more about the types of foods we'll want to include in the diet and get further into how to measure the data for progress.
In part one, we laid the groundwork and defined some terminology that will be used throughout these posts. If you have not done so already, I'd urge you to read through it to make sure you are up to speed before reading on.
This post is going to focus on the first steps associated with finding your TEE, using a lit bit of trial and error. To get the process started, I'll be using myself as an example. If you are following along, you can use the same steps however some of the numbers will likely differ according to your own figures. The Katch-McArdle formula is as follows: BMR = 370 + (21.6 x LBM) – where LBM = [total weight (kg) x (100 – bodyfat %)]/100. Seems pretty easy to calculate free-hand, right? Okay, okay – maybe not. Fortunately, there is another shortcut available to us so you don't have to do much arithmetic. I frequently will share this site with folks I'm working with; it just requires that you have a pretty good initial grasp on your current body fat percentage. As we've already mentioned in part one, calipers are an easy way for beginners to get a rough estimate for our purposes here.
The first choice you will be presented with is asking how active you are. This is also known as the "activity factor" but I will leave it at "little or no exercise" for this example to keep it somewhat simple. Hopefully this will accomplish our goal of simplifying things for first time diet designers without adding the extra complexity of exercise. We will likely talk about exercise's effects on required intake in a later post within this series. Next, I will enter my current weight of 190 pounds and my current body fat percentage as 10 percent (I fluctuate between 7-12 depending on whether I'm eating in excess to gain size or in a deficit to reduce body fat but we'll take the middle ground here to again keep the example simple). You can also enter your desired body fat level but we will be doing this calculation ourselves so the output would simply be for the sake of seeing how close the calculator tool comes to being accurate, nothing more.
The Katch-McArdle calculator came up with the following output based on the numbers I used:
Caloric Need:Estimated Base BMR: 2045 Calories. Estimated TDEE: 2454 Calories.
From the first post, you now know that BMR is simply the amount of energy the body requires in basically a comatose state but it's the TDEE we're especially interested in here. This will be our baseline number we'll use for designing phase one of our diet plan; 2454 calories.
Now that we have our TDEE number, we know how many calories we would be required to consume in order to keep weight at a steady figure. I will likely say this many times so I may as well start now – the human body does not necessarily work on a 24 hour clock in the sense that missing your target one day will ruin your diet. That is a great oversimplification of how things work so try not to become focused simply on day-to-day intake goals. In fact, I often design plans that call for weekly caloric intake goals specifically for more advanced folks as many prefer to do calorie cycling (eating more on days in which they need it – think intense training). We won't jump ahead though as this is a more advanced topic that we'll talk about later.
The next tool we'll need in our toolbox is a way to track our calorie intake so it doesn't become overly cumbersome to a first time dieter. I would urge you to read up on the many free calorie counting applications that exist in the market. Many folks have their own favorites; some of the more popular versions that I've used include myfitnesspal, FitDay, Livestrong, and others. At this point, familiarize yourself with the various apps and choose one that feels the best to you as logging your dietary intake will be one of the most important tasks we'll be doing and these apps do most of the heavy lifting for you. It's also a good time to mention food scales. Although advanced folks can usually "eyeball" their food, I'd highly recommend the use of a food scale at this point so that you learn the difference between various weights of foods. For example, there can be a pretty big caloric difference ounce per ounce of certain foods. As we dial in our caloric needs, it's good to be as accurate as possible. There are many great digital scales that can be had for under $25.
That's it for now, in the next post we'll be taking our initial 2454 calorie figure and go over the steps to determine how accurate this figure is.
Two of the questions I get asked most often are "what should I eat" and "how much should I eat if my goal is (insert goal here)". This is a very complex topic and one that I have a tough time answering in casual conversation due to the depth in which I want to take it. I'm going to try and address this topic in greater depth here, realizing that I will likely only scratch the surface.
When designing any diet, it always helps to understand how much energy intake is required to maintain a stable body composition (note: I did not use the term weight on purpose and we may or may not delve into why I didn't later). Most folks do not have access to use the more scientific methods such as doubly labeled water and respiration chambers so we are left to other methods that are accessible to everyone. Luckily, finding a fairly accurate energy expenditure rate isn't too difficult at all.
For those that are gadget geeks, there are products on the market that are advertised to do most of the work for you. Some of the more popular and complete gadgets include BodyBugg and BodyMedia. These products are worn on the skin, often via armbands, and measure various data points related to the body to calculate caloric expenditure – such as skin temperature, movement via accelerometer, and heat flux (the rate at which heat leaves the body). Although they have been proven to be pretty accurate, most cost a fair amount of money up-front and also require a subscription fee to take full advantage of all their features. Because this post will be geared towards those not wanting to pay this high cost for something you probably will only need a few times, I will not refer to these products beyond this point.
Fortunately for frugal individuals such as myself, there is no need to plunk down money on a gadget if the individual is up for a little legwork. Before we get too far into this, there are some terms I might be using throughout these posts that are important to understand.BMR (basal metabolic rate) – this is the amount of energy intake required if you were in a coma NEAT (non-exercise associated thermogenesis) – fancy way of saying all the energy you use living life (think walking, tapping your foot, talking, watching TV, etc) EAT (exercise associated thermogenesis) – this is the amount of energy used during planned exercise such as resistance training and aerobic activities TEF (thermic effect of feeding) – relates to the amount of energy required during the feeding and digestive process TEE (total energy expenditure) – the combined sum of the previous items
It is also worth mentioning at this point that no two individuals will be exactly the same and the intended audience of this article is adults; pubescent teens are out of scope. Teenagers should largely not focus on minute details such as caloric allowance anyway in most cases.
So, now that we understand some of the basic terminology, we'll want to put it to use. In other words, how would an individual calculate their total energy expenditure so that they have a good baseline figure which will allow them to design their diet to match those requirements (also sometimes called maintenance calories)? There are many schools of thought but I always recommend creating a baseline intake figure and then potentially adjusting that intake figure as required after a few weeks of careful monitoring. So how do we derive the initial baseline intake figure?
Fortunately for us, some smart science-types have already created formulas that allow us to take our first swag at it. Some of the more popular formulas you'll run into include the Harris-Benedict, the Mifflin-St. Jeor, and the Katch-McArdle. I'm going to focus on the Katch-McArdle formula as it is the most accurate of the three and what I personally use when helping individuals. To get an accurate Katch-McArdle figure, you're going to need a reasonable guess as to your current body fat percentage. For anyone not familiar with calipers, become familiar before reading on.
That's it for this time, in the next post we will put Katch-McArdle to real-world use and talk, in detail, what we do once we have our first, baseline caloric figure.
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Central Asiatic Journal[The] author has succeeded in his task, thanks to his sound method of analysis and to his command of the languages of the relevant texts: Tibetan, Chinese, Arab, Turkic. Particularly the thorough and felicitous utilization of the Arab sources is one of the most pleasant features of the book.
— Luciano Petech

subset: commoncrawl


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New legislation under consideration in Congress would jeopardize online freedom and creativity
Congress is considering sweeping Internet legislation that purports to target "rogue websites" with the intent of cracking down on the theft of everything from movies to songs to designer handbags. While the goal is laudable, too many innocent websites would wind up in the crosshairs.
These bills (the PROTECT IP Act in the Senate and the Stop Online Piracy Act, or SOPA, in the House) would do more harm than good to cybersecurity, the Internet economy, and online free expression.
SOPA, on which the House Judiciary Committee held a hearing yesterday, casts a net so wide that it would imperil the viability of Internet innovation. It would create two new types of legal action that would put social media and user-generated content sites -- anything from YouTube to Wordpress to Craigslist to Dropbox to some new service that might launch tomorrow -- at risk. First, it would empower the Attorney General to seek court orders against "foreign infringing sites," but this term's definition is so broad that any site with a non-U.S. domain name that allows user-generated content would qualify.
Once the A.G. has obtained a court order, a number of intermediaries could be compelled to take action. If served with a copy of the order,
- Internet Service Providers would have to prevent access to the site, including not resolving requests for the site's domain name (akin to calling directory assistance for a phone number and getting a false response).
- Search engines would have to remove links to the site.
- Payment networks would have to prevent payments to the site from U.S. customers.
- Advertising networks would have to stop serving ads either on or about the site.
Separately, SOPA would also create a private system for cutting off sites' financial resources. Payment and ad networks would have to cease doing business with any site -- foreign or domestic -- within five days of receiving an allegation by a rightsholder that the site is "dedicated to theft of U.S. property," using a definition of "dedicated" that has little relation to common usage. If the financial intermediary does not cease doing business with the site, the rightsholder could initiate a private lawsuit against the accused site to compel the intermediary -- and others -- to cut ties.
Domain-name filtering, common to both bills, is an ineffective tool for combating infringement that will cause significant problems for cybersecurity. At the same time, there are myriad ways to get around a domain-name filter, from users' entering a site's I.P. address manually, to simple browser plug-ins that will always know where to look for the site, so the long-term effect on infringement will be minimal. Lastly, since we're talking about whole domains (think of all the individual sites under "blogspot.com"), domain-name filtering is a blunt instrument when surgical precision is called for. It will likely result in blocking lawful expression rather than just infringement.
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CBS 2 - Search Results
Riot Breaks Out at VEISHEA
AMES, IA (CBS2/FOX28) - At least two people are injured after riots broke out at Iowa State. One of the victims was a man who suffered a head injury after a light pole fell - police say he is in serious condition.
The man was taken by helicopter to a local hospital and right now, we don't have his condition.
The whole thing began late last night when thousands started gathering around Campustown.
Light poles and street signs were torn down and cars are left flipped onto their sides.


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Rolex Rankings #2
Rolex Rankings #35
Who will win the inaugural event?
Will Jessica Korda defend her title?
Ernst's victory another big step in her career
The Social Scene for October, 2014
Lacey talks about her fantastic 5 under round and what she's learned about the LPGA over the past season.


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Top-ranked recipe named "Roma Tomatoes with Asparagus and Hollandaise"
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From Betty Crocker: Christmas Cookbook Page 103
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Original recipe makes 12 Servings
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Daniel Markham's Pretty Bitchin'
By Kelly Dearmore
Americans Under 30 the Most Cynical Bunch Ever
By Jim Schutze
13 of the Best Female-Fronted Bands in DFW
By Rachel Watts
Your Baseball Season Guide to Pre- and Post-Game Eats...
By Lauren Drewes Daniels
The Bizarre Life and Troubling Death of DarkSide
By Anna Merlan
The Ten Most Badass Band Names in DFW
By Lee Escobedo
The Cheap Bastard Guide to Dallas
By Alice Laussade
If you expected Robert Pollard to ride quietly into the sunset after the dissolution of Guided By Voices in 2004, you were sorely mistaken.
After approximately 4,791 GBV albums and roughly half that amount in solo releases, Pollard, with his new band—which includes former GBVer Chris Slusarenko and The Decemberists' John Moen—offers up Brown Submarine. Much of the album is new, but according to Pollard, it includes older songs that just didn't fit into his other projects.
When you listen to the album, though, that seems strange. It's much like what you would expect: lo-fi weirdness, resembling The Who's Who's Next recorded on a shoestring budget—in short, it sounds like much of the work Pollard has been releasing for his entire career.
Ultimately, you're never exceptionally surprised by any of it, but that's the fun: It never crosses the line into wholesale rip-off and still has the power to amaze even though you know what to expect. There's an undeniable magic in that. The High Strung opens.
Sponsor Content


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Start: 1:00 pm
Sponsored by Book Passage and WildNature Calendars and Cards Just added: Tom Killion! Author Elisabeth Ptak will be joined by Mountain Play Association Executive Director Sara Pearson to celebrate the release of Marin's Mountain Play: One Hundred Years of Theatre on Mount Tamalpais.This year's musical is Sound of Music, so the afternoon will also feature a Sound of Music singalong with Mountain Play performers plus a variety of cookies from West Marin's own Bovine Bakery!
Start: 4:00 pm
"Awakening is a living transmission of silence and freedom," writes Eli Jaxon-Bear, "granting final liberation to everyone." A teacher in the self-realization movements of Sri Ramana Maharshi, Sri Poonjaji, and Gangaji, Jaxon-Bear presents a unique map of egoic identification as a vehicle for self-inquiry and a final realization of freedom. Sudden Awakening: Into Direct Realization puts spiritual awakening in a larger context: that it is humankind's next evolutionary leap. Based on ancient Indian teachings and years of contemplation, this book offers the key to the possibility of ending world destruction. The book is written in clear, beautiful prose, and readers can peruse each chapter as a meditation, or as a gateway into awakening the highest self-attainable. It offers insight into the nature of the true spiritual quest and shows the traps as well as the signs of confirmation along the journey.
Start: 7:00 pm
From New York Times bestselling author William Kent Krueger comes Ordinary Grace ($24.99), a brilliant new novel about a young man, a small town, and murder in the summer of 1961. It was a time of innocence and hope for a country with a new, young president. But for thirteen-year-old Frank Drum it was a grim summer in which death visited frequently and assumed many forms. Accident. Nature. Suicide. Murder. Told from Frank's perspective forty years after that fateful summer, Krueger's novel is a brilliantly moving account of a boy standing at the door of his young manhood, trying to understand a world that seems to be falling apart around him.William Kent Krueger is the award-winning author of twelve previous Cork O'Connor novels, including Northwest Angle and Trickster's Point. He lives in the Twin Cities with his family.


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Write A Song Wednesday: We're In Polk County
No one ever quite expected today's Write A Song Wednesday to take the direction of a shotgun wedding, but that's what happens when you're "In Polk County" I guess!
The opening line came from David Nail, who just celebrated his second #1 single with "Whatever She's Got!"
Our band, Jason Baker & Big Doins, showed up dressed verrrrry snazzy today!! They put an amazing spin on today's song… a jazzy homage to the roaring 20s!! It's a must listen!!
Each Wednesday, we take an opening line from an artist or celebrity. Then, our listeners add lyrics line by line! Our guest band takes those lyrics and turns them into a song! Check out the lyrics, then click below to hear the song!
All gathered around in our Sunday best
Sweet mother of all that is holy!
The men have their guns and here comes the bride
and she's due in 3 weeks
This wedding is also a baby shower
Y'all come down to Polk County
Are you sure it's mine?
Cause we just met!
Photos From The 2014 Strawberry Festival!
Rascal Flatts
Kellie Pickler
Little Big Town


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Separate names with a comma.
Discussion in 'Off Topic Discussion' started by Butter, Jun 19, 2013.
Cool thing I just signed up for. Its a 5k wipeout style at CMS. Check it out..
I wanna go just to see you get knocked on you ass. I'll bring my suturing kit.
Sent from my iPhone using Tapatalk
Good chance I might need it.
Im going to record it just incase anything happens
Yeah, I like *watching* the Japanese get pounded by wrecking balls, slip and crack nuts on log walks, and run through a paper door that has a brick wall behind. I don't like doing that stuff myself!
It's weird to think someone else was watching those shows that started coming on TV in the early 2000's and thought "hey, I could bring this to America and get people to pay me for it!" All the while I was sitting there just simply laughing at the people trying to run the course.
What the heck was the name of that show with the over-dubs on the Japanese characters? With Captain Taneal and Guy LeDouche?
MXC. Spent many a Thursday nights in college drinking beers watching that show.


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Mississippi Gov. and likely Republican presidential candidate Haley Barbour is planning to make a trip to the Capitol of then most important swing state in the nation to rub elbows with the House Republican caucus on April 7 at 7 p.m.
« Senator briefly proposes state oversight of Broward school district | Main | House committee passes pension bill »
Haley Barbour is Tallahassee bound
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The comments to this entry are closed.


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Joined: 28 Sep 12
uploaded some of my themes
original thememaker.ru/themes-item.keyword/2691/1/26/7/1245253/
original thememaker.ru/themes-item.user/226629/1/26/2/1307198/
original thememaker.ru/themes-item.user/226629/1/26/2/1298474/
copy---www.zedge.net/theme/1196858/?cep=2 ? www.zedge.net/theme/1196857/?cep=3 ? www.zedge.net/theme/1192640/?cep=4
original thememaker.ru/themes-item.user/226629/1/26/2/1271712/
This post has been edited 1 time. The last edit took place 04.11.12, 13:21.
Joined: 16 Feb 12
You need to read this www.zedge.net/dmca/
Joined: 10 Jul 07
1st of all those wallpapers are found all over zedge and on other websites as well.There is nothing created by you but the clock in the theme links you have posted of that russian sites.
2ndly, Julianna's themes are very different then yours. They have different clocks different icons different everything. Only the wallpaper is common. Even the clocks are different.
Since you are claiming those are your copyright. I am giving the details of that windows 7 digital theme of Julianna's here. www.zedge.net/theme/1196857/?cep=3
The icons and select menu's are here-
Full view- img402.imageshack.us/img402/631/window77.png
There is a windows logo on the theme that -
And the softkeys and upperkeys are -
And the clock font that is used in the theme is called 'sweetly broken'
I've posted the clock/.swf in my GB-
The clock is created from swismax 4.
You can clearly see you've not created it. If anything we can ask for copyright. If you want i can show like that each of your themes in the topic! So stop complaining about others and stop thinking only you can create everything and others can't do absolutely nothing but copying you. I hope after this all your doubts are cleared up. Thanks!
This post has been edited 3 times. The last edit took place 12.11.12, 14:05.
Joined: 9 Jan 07
Read Post #2 for information about dealing with copyright infringment.
- Topic Closed -
Zedge Admin
This topic has 4 posts, spanning 1 page.


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If chocolate is you thing, well you haven't had a delicious chocolate dessert until you've had this warm chocolate bread pudding. I love working with brands that fit my blog. Today I'm bringing you this post thanks to the California Dairy Association. To begin with this dessert starts … [Read more...]
Chocolate Bread Pudding
Fudgy Brownie Recipe
To me there is no no use having a brownie if it isn't fudgy. I don't want a brownie to taste like cake, what is what cake is for...and well, I love cake but it has NO place in my brownies. These brownies are creamy, rich and fudgy and well to tell the truth, they are the ULTIMATE brownie in my … [Read more...]
S'more Brownie Pie
I don't know about you but sometimes I like to take it easy! I really want to a yummy, easy dessert, but I don't really want to mess up the whole kitchen just to enjoy some chocolate deliciousness. Yeah, I'm lazy that way. I don't always want to do dishes! I'm not alone, … [Read more...]
Rocky Road Brownies
Rocky Road brings back memories of going to my favorite ice cream shop when I was young. I loved chocolate ice cream and when I spotted it with marshmallows and nuts, I just had to have it. Did you know Rocky Road Ice Cream first started out with walnuts in it, then went to almonds. … [Read more...]
Pumpkin Spice-Cake Mix Brownies
Ahhh....the flavors of fall and the falling leaves..... that is what these brownies are all about. Imagine running through the cool crisp colorful leaves in some remote Vermont town. Why Vermont? Well these brownies are topped with Maple Frosting and.... Maple reminds me of Vermont... … [Read more...]
brownie ice cream cake
I have loved ice cream for as long as I can remember. Having an ice cream cake on my birthday growing up was the BEST! I decided to make this for my husbands birthday this year, and he was REALLY glad I did. It is like a hot fudge sundae and ice cream over brownie all rolled into … [Read more...]
Grilled S'more Brownie
A dessert you don't have to turn you oven on for. YES! This one is grilled. Perfect for backyard BBQ's. You don't have to leave the party and everyone will enjoy a hot off the grill dessert! Place brownie mix into greased skillet and top with graham cracker crumbs. Bake … [Read more...]
Football Whoopie Pies
Easy Brownie Football Whoopie Pies Are you ready for some FOOTBALL??? Yes it's that time of year when everyone is FOOTBALL CRAZY. Even if you're not a football fan, by know you most likely know who will be playing in the Superbowl. You do know that it's this weekend, right? Whether you will be … [Read more...]
S'more Cobbler
I'm under no illusion that summer seems to be coming to an end, but with the high temperatures and cool nights there is no better time to make S'mores. Except that you may not have the time to sit, roast and chat with all the homework and projects being piled on. As well as meetings, back to schools … [Read more...]
Coconut Frosted Brownies
I may have mentioned it a time or two before, I love coconut. Combining coconut and brownies would only make them twice as delicious, don't you think? Well it sure was right, they were delicious! Coconut chocolate brownies and coconut frosting are a winning … [Read more...]
Brownie Love
It's no secret I love brownies. I thought it would be fun to bake them to look like a cake. I picked up the items I needed from Smart and Final and love that they have a great selection of items to bake with. I was looking forward to using the Bak-Klene since I usually grease and flour the … [Read more...]
Brownie with candy lips
Here is another use for cookie cutters. I found this out by trying to make candy covered rice krispy treats, the melted, so did the heart marshmallows. I did have a great time making the candy, so I had to do some quick thinking before it hardened and decided to pour the candy into cookie cutters on … [Read more...]


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Video: Ducks experts look ahead to road trip
Related article
|Ducks experts look ahead to road trip
The Anaheim Ducks have started off the season very hot, going 6-1-1 in their last eight game. Can the team continue the hot pace? Our experts weigh in. Video by Tanya Lyon & Eric Stephens.
News | Sports | Business
Entertainment | OC in Two
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Keep it civil and stay on topic. No profanity, vulgarity, racial slurs or personal attacks. People who harass others or joke about tragedies will be blocked. By posting your comment, you agree to allow Orange County Register Communications, Inc. the right to republish your name and comment in additional Register publications without any notification or payment.


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Otakuite | Posted 06/19/11 | Reply
good stuff
Otakuite | Posted 07/27/10 | Reply
wow amazing check out my drawins on http://un34d.deviantart.com/
Otakuite++ | Posted 06/12/10 | Reply
thanks for the comment man, rely appreciate it.
Otakuite | Posted 06/12/10 | Reply
wow nice coloring :) like the faces hehe but goku's finger kinda crooked hehe but still well done!
Otakuite++ | Posted 03/02/10 | Reply
Thanks rely appreciate it.
Traditional Artist (Otaku Eternal) | Posted 03/01/10 | Reply
Hey you..Awww sure i wil post it on my world..This is very good Ajan..I love the contrast in your drawing..Keep it up...And great colouring..
Wisdom is God's most precious gift, It's worth more then any money can buy
Otakuite++ | Posted 02/24/10 | Reply
Thanks Kino, I love DBZ too :D.
:D hey your welcome, im glad this made you felt better.
@vampire kiss:
Thanks Vampire kiss :)
Otakuite+ | Posted 02/23/10 | Reply
Looks real good. I love DBZ!
Otaku Eternal | Posted 02/22/10 | Reply
This dedication made me feel better..cause ive been very stressed lately!! thanks a lot ajan-kun!!! i love this pic!!!! *massive hugs*
Otaku Legend | Posted 02/22/10 | Reply
its really nice...totally black shadows...pretty brave..nice effect!
Otakuite++ | Posted 02/21/10 | Reply
thanks for the comment Eli I really appreciate it :D


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Thanks so much for commenting, Mom23Girls! ;o))
– Lorena María
nice compo and tones!
Thanks so much Nikolay!
– Lorena María
Thanks so much,Tracy!
– Lorena María
In Celebration of the Orange!
Congratulations – Great work!
your host – April
Your image is now in our Permanent Feature Gallery also.


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Kevin Hart Has a New Cartoon [Video, NSFW]
Kevin Hart has to be the most successful comedian since Eddie Murphy.
Part of the reason he is so successful is because he talks about things that are all common to us, family.
Everyone in the world has a dysfunctional family whether we like to admit it or not.
Chris Brown x Nicki Minaj-Love More [Video, NSFW]
It seems like when you hear Chris Brown's name its usually for all the wrong reasons, or he is the butt of a joke.
Thankfully in this case with the rap mega star and Young Money artist Nicki Minaj he is back with a hit (no pun intended).
Student Sinks Halfcourt Shot For College Money[Video]
The one concern everyone has about college is knowing how expensive this new journey can be.
Thinking of ways to pay for classes, pay for books, gas for your car, food, and of course ways to pay to get into parties can all be overwhelming.
Astro Disses Kendrick' King of New York Freestyle (audio)
Kendrick Lamar name should be mud by name because he has really stepped in it.
Response after response is what Lamar is getting after dropping is 'Control' song, and names will be made and forgotten all because of this newly sparked Hip Hop battle.
Cassidy Releases Kendrick Lamar Diss 'Control Freestyle' [Audio, NSFW]
Yesterday Kendrick Lamar set the Hip Hop world and social media on fire when he released his latest song entitled 'Control.
The song has gotten so big that they even talked about it on Sportscenter.
Everyone has responded including some NBA players and fellow rappers that were mentioned in the song and some that weren't mentioned at all.
Young Jeezy Releases New Mixtape for His Record Label-'Boss Up Yo Life'
One of the hottest rappers is back and ready to release a compilation album...Young Jeezy.
One of the best qualities an artist (not just a rapper) can have is the ability to find new up and coming artists and being able to promote that person and group without stealing too much of the spotlight.
Pizza Prank Played on the Homeless [Video]
The title says this is a prank but when you get to the bottom of everything this is really a good gesture that makes you want to duplicate this.
Somehow Tom Mabe got the idea of playing a "prank" by calling a local pizza restaurant and getting them to bring pizza to a couple of homeless people.
Father & Son Dance Off [Video]
As a father, when do you know when you are getting old and that your son is taking over the title as 'man of the house'.
Dancing is the true key to manhood, no matter the race, ethnicity, age, financial stability or political party.
In this home video the son decides to record himself dancing , who by the way isn't too bad.
Old Ladies Twerk Like Miley Cyrus [Video]
Twerking has officially become a national phenomenon.
Everyone is doing it from young to old, and since everyone is doing it, why wouldn't you?
These old ladies, are hilarious and understand the essence of twerking.
All Batman Does is Talk About Sex [Video, NSFW]
As a superhero people often forget there is a man underneath that mask and cape. Behind closed doors our superhero is a man just like everybody else, he worries about life in general, friends, bills, plans for the weekend, and the opposite sex.
A Trip Down Memory Lane: Dance 360 [Video]
I can remember Hip Hop group Onyx being one of my favorite rap groups, and Kel Mitchel being my favorite out of Kenan & Kel.
After this show came out I would run home everyday after school and make sure to turn my television to now defunct network UPN.
Kid Ink Feat Young Jeezy & YG Bossin' Up [Audio NSFW]
West Coast rapper and RCA records artist is at it again with a new song that was released today.
His new single is a remix which features Young Jeezy and YG.


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Le Relais des Plateaux Hotel, Antananarivo
Rooms: 19
Lot 66B Antanetibe Ivato - Antananarivo - 105 - Madagascar Hotel Website | | (00) 261 20 22 441 22
21 Traveller
Reviews - Le Relais des Plateaux Hotel
GoodSubmitted by: Hanna Stiebel in 26/03/09
- Age Group: 26 - 30
- From: Austria
- Traveller type: Sun Seeker
Nice hotel, friendly staff. Recommendable airport hotel
Bad service, bad food & high pricesSubmitted by: Rhys in 09/11/07
- Age Group: 51 - 60
- From: United Kingdom
- Traveller type: Adventurer
If all you want is a clean bed, somewhere to sleep or a quick swim in a pool, then this hotel is OK. But if you expect to find reasonable quality food and not to be ripped off by paying twice as much for a beer as anywhere else in Madagascar - then stay somewhere else. I ordered a lemon chicken dish and they served overcooked pork. When I complained they came back with the same dish claiming they had changed it when all they had done was cook it even more. Recommend avoiding this hotel as there are others equally convenient to the airport which are a much more pleasant experience.
1 out of 1 reader found this review helpful
Great rooms, nice pool!Submitted by: Jocelyn R Plett in 15/06/07
- Age Group: 26 - 30
- From: Canada
- Traveller type: Family Traveller
For international travellers the Relais des Plateaux is a nice choice: close to the airport, friendly helpful staff, very clean and new (less than 2 years old!), nice pool and poolside dining. GREAT chocolate cake and Camebert steak. Safe food. Rooms have double (aka Queen) bed, lovely and very clean bathroom. Quiet (unlike downtown hotels) and free from panhandlers. Only 'bad' thing is the distance from city centre: ca. 35 minute taxi ride if traffic is good.
Read 18 additional reviews of Le Relais des Plateaux Hotel at TripAdvisor.
Want to see more hotels? View all hotels in Antananarivo
- (hotels)
Travel Library Traveller Rating?
"Good" - Hanna Stiebel
"Bad service, bad food & high prices" - Rhys
"Great rooms, nice pool!" - Jocelyn R Plett
- (hotels)


text: This women's adidas Climaheat Hydro Jacket is up to the task. We started with super-soft climaheat™ fleece, a technical fabric made with hollow-fibre polyester yarn for great insulation even in extreme cold. It absorbs less water, dries faster and stays warm even when wet. We added woven overlays on the hood, shoulders and chest for wind protection. The training jacket is finished with single jersey on the cuffs and waistband for comfort.


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Search all Better Housing Coalition Management Apartments For Rent in Richmond, Virginia
Richmond, VA 23220
Cary 2000
- Wall to wall carpeting & Hardwood flooring
- Washer & Dryer connections in select units
- Gas ranges available in select units
- FREE off street onsite parking available
- Income and Full time student restrictions apply
- Water Sewer and Trash included in rent
- Laundry facilities
- Beautifully landscaped courtyards
- Convenient to Downtown, & MCV
- Near entertainment, dining & major interstates
- Near busline
- Several affordable locations to choose from!
We change lives and transform communities through high quality affordable housing. in a lifestyle in a place you'll be proud to call home! Cary 2000 is between Cary and Main Streets in Richmond's Fan District near downtown. Townhomes & Garden style apartments have dishwashers, stoves & refrigerators, and have hookups for washer/dryer, or a laundry room in the building. Secured entrances in select buildings, elevators in select buildings. Resident parking is available.
Richmond, VA 23222
North Oak Apartments
- Energy Efficient upgrades completed in 2012
- Gas Utilities INCLUDED
- Directly on the busline
- Individually controlled heat & air
- Cable ready
- Easy access to I-95, I-64, and I-295
North Oaks Apartments in Richmond, VA offers 1 and 2 bedroom apartments. Located just minutes away from Downtown Richmond, North Oaks is also convenient to the West End, Innsbrook, VCU, J. Sergeant Reynolds, and major employers. We bring change for the better are revitalizing these apartment homes. Studio, 1 & 2 bedroom apartments include energy-efficient upgrades coming soon, gas utilities included in rent, on busline, individually controlled heat & AC, cable ready, in North Richmond.
Richmond, VA 23222
Lincoln Mews
- Affordable Townhome Living, Great Location
- Central heat and air
- Cable TV Available
- Community Center, playground
- On bus line & close to I-95, I-64, I-295
- Green features:wood flooring,tankless water heater
Lincoln Mews, located in Richmond, VA offers 1, 2 and 3 bedroom apartments and townhomes. Minutes to all interstates and downtown Richmond, Lincoln Mews convenient location makes commuting a breeze. We have recently upgrades our apartments with energy efficient green features. We change lives. We renovate. We build. We create homes.
Richmond, VA 23223
The Lofts at Beckstoffers Mill
- New & Renovated 1 Bedroom Loft Apartments
- Earth Craft Certified=low energy bills!
- Pet Friendly
- Internet included
- FREE Off-Street Parking - Garage Parking Available
- Controlled Access Buildings
- Exposed Brick, Wood Beams, Finished Concrete Floor
- Modern Fixtures & Skylights
The new community at Beckstoffers will include a mix of new and renovated housing within a transformed lumber mill, and will draw on best practices for sustainability. By adhering to EarthCraft standards, residents are assured low energy bills and high indoor air quality. These one bedroom apartments feature skylights, exposed brick/wood beams, free off street parking, controlled access buildings, concrete flooring, wood cabinets, and modern fixtures.
Richmond, VA 23237
Market Square Senior Apartments
- Secure Entryway Buildings
- Emergency Pull Cords
- Resort Style Swimming Pool
- Fitness Center, Library, and Community Room
- Water,Trash, and Sewer Services Included
- Income Restrictions Apply
Market Square Senior Apartments offers 1 and 2 bedroom apartment homes for individuals 55+. Amenities include: secure entryway buildings, emergency pull cords, elevators, Library, Computer Café, Community Room, resort style swimming pool, fitness center, pet walking area, and much more! Our community is located just minutes from shopping, entertainment, and interstates 95 & 295.
Richmond, VA 23237
Winchester Greens
- Washer & dryer in each apartment home
- Water, sewer, and trash services included
- Resort Style swimming pool
- Fitness center
- Large closets / Walk in closets
- Chesterfield County schools
- Private fenced backyard with individual storage
- Fully equipped kitchens with dishwasher & disposal
We change lives. We renovate. We build. We create homes. Winchester Greens, a new concept in affordable apartment living, offers turn-of-the-century style houses face lovely tree-lined streets, front porches and wide sidewalks. Winchester Greens residents enjoy a small town atmosphere with big town conveniences. Located only minutes from I-95, Chippenham and Powhite Parkways, all parts of Chesterfield County and the greater Richmond area are easily accessible.
Petersburg, VA 23803
Claiborne Square Senior Apartments
- 1 & 2 Bedroom Garden Apartments
- Controlled Access Building
- Senior 55+ Active Lifestyle
- Community Room and Social Activities
- Library and Reading Room
- 2nd story Terrace
Claiborne Square is Historic Petersburg's BRAND NEW Senior Apartment Community for adults 55 and better. Make our 1 or 2 bedroom apartment your perfect place to call home. Living at Claiborne Square is better! Enjoy controlled access to the buildings, elevator, Community Room and social activities, Library and Reading Room, and Private Terraces. We also offer Green Living for lower energy bills. I-95, I-85, Parks, shopping, dining, and activities are nearby. We are pet friendly too.
Thank You! Your email has been sent. We appreciate your interest.


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Iquitos Tours & Sightseeing Excursions
Explore Iquitos with a little help. Browse our Iquitos tours listings for a range of exciting sightseeing trips and excursions. We list independent tour operators who offer everything from a simple guided city bus tour to escorted adventure treks.
Iquitos Tours & Excursions Listing (2 tours)
Most recently updated tours come up first by default.
Expedition in Iquitos - from USD 270
Andares Travel , Travel Agency and Tour Operator. Amazon Rainforest Tour : Our lodges will be your base, from where you can explore The Pacaya-Samiria National Reserve, the largest reserve in Peru.
Last updated: 10/07/2008
Amazon Riverboat Expedition - from USD 2195
Experience up close the cry of colorful tropical birds, the lush smell of the rainforest, countless flowers, towering trees, pink dolphins playing alongside your boat, incredible reptiles and amphibia
Last updated: 03/28/2008


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Hi, dear all I wrote one filter and cannot see it in jigsaw, could you please help me? The detail is as the follows: I wrote one Filter following the specification of Jigsaw. In fact, I just copy HeaderFilter code and rename the filter class in the code. Then I compile this java file as the following: javac -classpath $Jigsaw/jigsaw/classes MyHeaderFilter.java The compilation is successful and generates MyHeaderFilter.class. I expand the $jigsaw/Jigsaw/classes/jigsaw.zip, I thus copy MyHeaderFilter.class into the correct directory, then I zip the packages again into $jigsaw/Jigsaw/classes/jigsaw.zip. Then I reinstall jigsaw, execute jigsaw, run admin. However, I still cannot see my created filter in the admin. Are there some configuration steps I missed? Thank you very much! Best Regards Red K __________________________________________________ Do You Yahoo!? Faster. Easier. Bingo. http://sg.search.yahoo.comReceived on Monday, 10 November 2003 03:14:45 GMT
This archive was generated by hypermail 2.2.0+W3C-0.50 : Monday, 9 April 2012 12:13:36 GMT


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- All Photos (11)
- MLS Photos (11)
- Enlarge Photo
0 Hard Scrabble Rd., Columbia, SC 29229
- $900,000
- 307 Days on site
- Est: $3,334/month
Estimate Your Monthly Payment
- Mortgage Center
- Beds: n/a
- Baths: n/a
- Building Lot
Location! Location! Location! 2. 77 Acres Fronts on Hard Scrabble Rd (about 255 ft) in highly desirable rapidly growing Northeast Columbia. VPD is estimated at about 20,000. Lot surrounded by existing commercial properties. Seller will have lot rezoned commercial w/ accepted offer. Currently zoned rural. Contract to be contingent on rezoning. Plat on file. Buyer to verify all pertinent information. Click here to learn more about this listing.
- Year Built: n/a
- 307 Days on site
- Building Lot
- Beds: n/a
- Baths: n/a
Local Info
| Median Household Income
| Median Years In Residence
| Median Homeowner Age
| Households with Children
| Percent of Homes Rented
Nearby Elementary Schools
- Parkway Academy
- 1301 Summit Pkwy
- Rice Creek Elementary School
- 4751 Hard Scrabble Rd
- Killian Elementary School
- 2621 Clemson Rd
Nearby Primary Schools
- Richland 2 Child Development
- 502 Spears Creek Church Rd
Nearby Middle Schools
- Summit Parkway Middle School
- 200 Summit Pkwy
- Longleaf Middle School
- 1160 Longreen Pkwy
- Kelly Mill Middle School
- 1141 Kelly Mill Rd
Nearby High Schools
- Ridge View High School
- 4801 Hard Scrabble Rd
- Spring Valley High School
- 120 Sparkleberry Ln
- Insight School Of School
- 7 Technology Cir
These are the closest schools to your requested location. Proximity does not guarantee enrollment eligibility. Please consult your real estate agent or school district to confirm the schools you are zoned to attend.
Mortgage Rates
Property Contact Info
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text:
$375 - $712
1 - 3
1 - 2
Your home should be your haven, a retreat from the rest of the world. Brookstone Place Apartments is just such a retreat. We've worked hard to make it so. Whatever your needs, Brookstone Place Apartments is the place you'll choose to call home. SPECIAL: $350 security deposit.
Around Here
1 Bedroom $375 - $583 1 Bath 719 - 795
Unique Features:
Utilities Included:
Security Deposit:
Unique Features:
Utilities Included:
Security Deposit:
2 Bedroom $451 - $592 1 Bath 916 - 992
Unique Features:
Utilities Included:
Security Deposit:
Unique Features:
Utilities Included:
Security Deposit:
3 Bedroom $518 - $712 2 Baths 1165 - 1241
Unique Features:
Utilities Included:
Security Deposit:
Unique Features:
Utilities Included:
Security Deposit:
Features & Amenities
- Air Conditioning
- Dishwasher
- Washer / Dryer
- Storage Space(s)
- Pool
- Sundeck(s)
- Clubhouse
- Wheelchair Access
- Playground
- Basketball Court(s)
- On-Site Management
- On-Site Maintenance
- Parking Lot
Additional Information:
- Number of Free Parking Spaces: 2
Pet Policies
- Cats Allowed
- Small Dogs Allowed
- All pets must be spayed/neutered
- Cats must be declawed
Additional Information:
$200.00/$300.00 pet security deposit. $20.00/$30.00 monthly pet rent. Maximum weight of 30 pounds. Maximum of two pets allowed.
Lease Length
- 12 Months
Income Restrictions
Income restrictions apply to some or all residents. Contact the community for more information.
Property Information
- BuildingType: Apt. Community
- Number of Floors: 2
- Number of Units: 192
Office Hours:
Weekdays: 10:00 AM - 05:00 PM, Saturday: 10:00 AM - 02:00 PM, Sunday: Closed
Management Company:
Premier Real Estate Management LLC
Thank you!
Your email has been sent.
Check Availability
Ratings & Reviews
Rated 3.5 out of 5?by 2 reviewers.
Rated 4 out of 5?by Mike69 We visited Brookstone and liked it! We were planning on moving to Port Huron, but my fiance lost her income for now and we can't move right now. But the Apartment complex was nice and in a good neighborhood. April 3, 2014
Rated 3 out of 5?by apartmenthater An OK starter place The location is great. The exterior buildings are very nice. The office staff is ok. The maintenance people are very nosy, I feel like I am always being watched. They write you up for no reason at all threatening eviction. Won't allow you to even use your patio, except long-time residents, they can use their patios all they want and have them cluttered with a bunch of stuff. Threatening letters on the doors several times a month with new rules and policies. It seems they evict a lot of people, I've had 3 new neighbors across the way in the last 5 months. I feel like they always want in my house, I like to keep to myself, I don't like people in my space. The quality of the doors and appliances is horrible. Closets keep falling apart, stove quit, dishwasher works half the time. I can't wait for my lease to be up! October 31, 2013
Read All ReviewsHide All Reviews
Nearby Listings
$534 - $680
2 - 3 Beds
2 Baths
$720 - $785
2 - 3 Beds
2 Baths


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About Built Green Canada
Built Green Canada is a national, industry-driven organization committed to working with builders interested in responsible sustainability practices in the residential building sector. The organization offers programs for single family, high density, and renovation projects with a communities program under development. Built Green Canada offers its programs across the country; however, in Ontario, the programs are referred to as "Green Seal".
Committed to the integrity of its programs, Built Green Canada provides learning opportunities that allow for continuous improvements to building practices, participation affordability and third-party certification, which requires builders to contract Certified Energy Advisors to assess the effectiveness of the systems in the home.
While energy efficiency is a fundamental component of these programs, integrating the EnerGuide label through Natural Resources Canada, Built Green Canada goes beyond energy efficiency, moving the industry toward a more holistic approach to sustainable building practices. An approach that includes the preservation of natural resources, reduction of pollution, ventilation and air quality, and the improvement of home durability. As such, members and their customers get a two-in-one: the BUILT GREEN® seal and the EnerGuide label.
This holistic approach means using advanced building technologies that consider the home as a system or a sum of its parts—everything from site orientation, building materials, HVAC equipment, windows, water and electrical consumption, and builder practices. These component parts all contribute to the way Built Green Canada teaches builders how to use the latest technologies to ensure a healthier, more durable home with a lower environmental impact, costs savings to the homebuyer and choices they can make on how to have a greener home.
Founded in 2003, the organization has representation in Alberta, British Columbia, Saskatchewan, and Ontario, and has now expanded into Manitoba and Saskatchewan. Built Green Canada is based out of Edmonton, Alberta. Since its inception, working with builders, we have enrolled and completed over 21,500 BUILT GREEN® certified homes represented in Alberta, British Columbia, Saskatchewan, and Ontario–including the units in multi-storey projects, the total is over 23,500. Together, we are leading the way in sustainability performance for residential home construction.


text:
Civic Theatre Lobby Ticket Windows
open at 11:00a Sunday, Dec. 21st
for ticket sales & will call
* Ticket Chargelines open 11a-7p Sat & 10a-5p Sun *
California Ballet Company's glittering production of The Nutcracker at the Civic Theatre is the most highly attended Nutcracker in San Diego County.
Choreographed by Maxine Mahon with music director John Stubbs conducting The Classics Philharmonic Orchestra Dec 13 & 14 and the San Diego Symphony December 17-21, The Nutcracker is the perfect way to celebrate the holiday season with family and friends.
Based on E.T.A.Hoffman's tale of The Nutcracker and the Mouse King, California Ballet Company's sparkling production portrays the main character of Clara as an older child beginning to dream of love. After a family Christmas party where she receives the gift of a Nutcracker, she embarks on a dream adventure that begins with an epic battle of mice and toys and ends with a journey to the kingdom of sweets.
Children must be 4 years of age or older to attend. Must have own ticket in same seating section as parent / adult.
PRINCIPAL CASTING SCHEDULE (subject to change):
CHIE KUDO – Role of Sugar Plum in Dec. 13th (7:30p), 17th, 18th, 20th (7:30p) & 21st (5:30p) performances
Role of Snow Queen in Dec. 13th (2:30p), 14th (1:00p) & 21st (1:00p) performances
ANA da COSTA – Role of Sugar Plum in Dec. 14th (1:00p), 19th, 20th (2:30p) & 21st (1:00p) performances
Role of Snow Queen in Dec. 13th (7:30p), 17th & 20th (7:30p) performances
TRYSTAN MERRICK – Role of Cavalier in Dec. 14th (1:00p), 19th, 20th (2:30p) & 21st (1:00p & 5:30p) performances
Role of Snow King in Dec. 13th (7:30p), 14th (5:30p), 17th & 18th performances
Guest Artist SASCHA RADETSKY (star of the movie Center Stage)
Role of Cavalier in Dec. 13th (7:30p), 17th, 18th & 20th (7:30p) performances
Role of Snow King in Dec. 13th (2:30p) & 14th (1:00p) performances
Grand Salon – Civic Theatre
Patrons can meet the cast at our Sugar Plum Parties immediately following the 1:00p, 2:30p and 5:30p performances.
Begins one (1) hour prior to the Saturday & Sunday matinee performances plus the Thursday Dec. 18th evening performance.
Open only to ticket holders for those performances.
Civic Theatre Grand Salon
Saturday December 20 – 6:00p-7:15p
A Limited number of Reception Tickets are available to patrons planning to attend the Saturday evening (7:30p) performance.
Cost is $30.00 per Adult (in addition to your performance ticket)
and includes an opportunity to meet California Ballet Director
Maxine Mahon and principal dancers from the Company, while enjoying hors d'oeuvres provided by Cucina Urbana.
A No-Host bar will be available.
During the reception, accompanying Children (under 17 years of age) will enjoy a backstage tour and other dance-related activities with adult supervision.
Call 570-1100 to purchase…only a few available!


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During the 2014 Fifa World Cup final between Germany and Argentina over 32.1 million tweets were sent. While most were coming from fans some brands couldn't help but jump in on the action, so we've compiled the best for you to see including tweets from Red Bull, Sportsbet and Audi just to name a few.
Tell us who you think handled the pressure of the World Cup final the best below.
It wasn't just brands that got involved - buildings and statues also joined in on the action.
And the last word comes from Tim Cahill.
Sign up to the AdNews newsletter, like us on Facebook or follow us on Twitter for breaking stories and campaigns throughout the day. Need a job? Visit adnewsjobs.com.au.
Have something to say? Send us your comments using the form below or contact the writer at firstname.lastname@example.com


text:
We're excited to keep you up to date on upcoming shows & exciting harp happenings.
First, as a "thank you", the original composition "So Alive" featuring Niia is yours, free of charge! Just download it HERE.
Also, we're excited to release "The Brandee Younger 4tet, Live @ The Breeding Ground"! You can get your copy on bandcamp, cdbaby or itunes!
Then, we'd love to get to know you too, so please feel free to drop a note below, tweet or facebook (or email email@example.com) to tell us about yourself, what you do and the kinds of music you love!
Looking forward to connecting!
The Brandee Younger Quartet
August 10, 2014 at Minton's! 5:30-9:30pm. $20 tables/$10 bar. Come on out & have some fun!]]>
Some wonderful tributes have been posted this week:
NY Times
The Daily Beast
The set featured music of the great Dorothy Ashby, originals written in dedication to her as well as an Alice Coltrane composition.
Such great fun!
Thank you for a great festival!!]]>
Yes, it's available now, both digitally and for those that prefer a tangible disc – in actual cd form!
Order yours now on Bandcamp!
Sunday, June 1: we're very excited to present The Brandee Younger Quartet, Live at the Breeding Ground recording studio in Bushwick, Brooklyn. We'd love for you to share this up close, creative and spontaneous moment with us and to be a part of this recording! Entry includes a digital download of the album
Please RSVP for full address info to: email@example.com
Brandee Younger, harp
EJ Strickland, drums
Dezron Douglas, bass
Chelsea Baratz, tenor sax
Stacy Dillard, soprano sax
Interested in other ways to help support this recording? Please visit our SUPPORT page!]]>
These photos — just surfaced on FB yesterday! From a solo concert in Chicago, in April, 2011!
The Brandee Younger 4tet @ Bushnell Park, Hartford, CT
Brandee Younger, harp
Stacy Dillard, tenor sax
Dezron Douglas, bass
EJ Strickland, drums


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The neon noisemakers come in counts of 12 that are each 3.5" in length and 2" wide. The neon noisemakers are perfect for party favors, sporting events and more. The noisemakers have smiley faces on them and each package contains yellow, pink, green and orange noisemakers. These noisemakers are made of a quality plastic. For anyone ages 3 years and up.
" Associate found and returned my wallet!!! I was shopping at Zurchers and I had my little girl and my hands were full... long story short I left my... "


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Extremely slow starter, when it does get going, the story rapidly changes and begins now to make sense again, the story completely changed around 6 times throughout the film, poor plot, slow starter, I'm a massive zombie fan, and this film is not worth watching, I considered just turning it off half way through, BORING.
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Really does the trick, I usually get the mice that cost around a fiver and after getting sick of them breaking after a month or two I picked this up and it looks a really good mouse as well as the lights I really do like them, they're customizable.
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If your a guy with thin wrists, and I mean thin then I still wouldn't go for this, go for the mens one, I thought there wouldn't be many people with thinner wrists than me, women included, but this is pretty hard to get past the hand and slightly tight on the wrist.
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Although it does not look exactly like the picture on the box, you can still tell its a meerkat, its a decent mug and I can't really complain, fast delivery also. Think perhaps the other comment was over exaggerated.
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Blueberry Dumplings
- Total Time:
- 50 min
- Prep:
- 15 min
- Cook:
- 35 min
- Yield:
- 8 servings
- Level:
- Easy
- Total Time:
- 50 min
- Prep:
- 15 min
- Cook:
- 35 min
- Yield:
- 8 servings
- Level:
- Easy
- 1 cup all-purpose flour
- 1 tablespoon sugar, plus 1 1/2 cups
- 1 teaspoon baking powder
- Pinch salt
- 1/2 cup (1 stick) butter, softened
- 1/4 cup milk
- 1 quart fresh or frozen blueberries
- 2 cups water
- Vanilla ice cream or fresh cream, for serving
Stir flour, 1 tablespoon sugar, baking powder, and salt together into a medium bowl. Cut butter into dry ingredients, using a pastry cutter or fork. Add milk to form dough. Set dumpling dough aside.
In a large saucepan, combine berries, 1 1/2 cups sugar, and water and bring to a boil. Drop dumplings into hot boiling berries by the tablespoonful. Cover pot, reduce heat to low, and cook slowly for 20 to 30 minutes. Do not remove the lid before 20 minutes has passed, and do not stir dumplings. Serve warm with vanilla ice cream or fresh cream.
Recipe courtesy Paula Deen
More Recipes and Ideas
Ham and Apple Dumplings: Schnitz und Knepp
Recipe courtesy of Emeril Lagasse
Blueberry Lemon Muffins
Recipe courtesy of Food Network Kitchen
Blueberry Corn Muffins with Vanilla Butter
Recipe courtesy of Ree Drummond
This essentially is a hot blueberry sauce with doughy dumplings. I that is what you want go for it.
If you try this you need to have good blueberries. trying this with frozen poor quality blueberries is likely to be a real problem. ...
I added less sugar to the blueberry sauce . The blueberries were still sweet.
In reading other reviews I think you need to add or obmit the sugar based on personal taste or ripeness of the fruit. ...
Super easy and had it straight out of the pot with Old Fashioned Vanilla Ice Cream.
Thank you to Paula Deen for showing this recipe on the Food Network All Desserts show. ...
It was a bit soupy like some others said. I even added cinnamon and vanilla to the dumplings to try and spruce the recipe up to no avail. I actually wish I had the fresh blueberries I used back to just eat plain with the ice cream. ...
Thank you! your flag was submitted.


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Millie Hughes-Fulford: Scientist in Space
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The Sweet Science of Chocolate
Everybody loves chocolate, but did you know that small daily doses of dark chocolate are good for your health? Read the story and watch the video to learn about the precision engineering and chemistry behind the beloved treat.
Should Soda Be Taxed?
From KQED Education Do Now: Soda, while sweet and inexpensive, may not be worth drinking. Sugary drinks can have many negative health effects, including a 26% greater risk of type 2 diabetes for regular soda drinkers (one to two cans per day). Should soda and other sugary drinks be taxed for health reasons? Why or why not?
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This is my second Instructable, also for the Elemental LED contest, so drop a comment and vote it up!
The total parts cost for this POV display is under $10! (If you get the parts from a wholesale supplier, like Mouser or Digi-Key)
I apologize for all the horribly blurry pictures, I'm using my iPod touch to take them (what a crap camera on that one, right?) I will be taking the pictures with a different camera for my future Instructables. :)
Step 1: Parts List
1x ATtiny85/45 microcontroller
1x 8 pin DIP socket
1x 2 position slide switch
1x 100-220 Ohm resistor
1x 2 AA battery pack
5x LEDs (any color) (I used rectangular 2x5mm LEDs because they fit right next to each other without a gap on the perfboard)
Some bits of wire
Some perfboard
1x AVR programmer (can be an Arduino, go here for instructions)
1x Saw or Dremel for cutting the perfboard down to size
Step 2: Circuit Schematic
Great first POV project!
attiny45 NOTE: I'm using ATtiny 45
on this, and ran into a problem of memory overflow. I don;t know why,
because the 45 is supposed ot have 4k on it, but it would not do
anything, even thpough the compiler only counted about 2.5k???. The
only workaround I found to make it function was to reduce the code
size. I // commented out the all the 'if (c==' lines in the displayChar
method that weren't included in my dispay word, and it works fine. (In
the "wow! case, only the w, the o, and the ! remained un-
now it works. Probably not a problem with the 85. Also if using 3v,
you can probably use less of a resistor (or none, I have mine jumped
out) because it's pretty dim with 220.
Have you upload with ATTiny85 1 MHz? 8 MHz doesn't work well because it is equal to or less than 3 Volt.
I made it with Etched PCB. It work pretty good. Don't need much wire messy and is cheapest than order custom PCB online and not need EAGLE skill since you can use black marker.
As other people commented, I also find the line pinMode(7, INPUT); in "void setup" does not anything thereâ¦
I used a 3v. button battery (CR2032) and since the ATtiny85 and the LEDs can work with its voltage I didn't used any resistor.
Just a question: do you think there is way to use the remaining PIN 1 to do something with it?
Anyone knows about it?
Couple of comments:
I think it should be pinMode(5, INPUT); not pinMode(7, INPUT); in the setup
Also it would be great to see some comments in the code (or separately) to step through the software.
What do you see?
Hint, it's my wife's name, but very uncommon
Right you are...though There were two explanation marks. I attribute that to the spacing Of my LEDs and t'he rather limited 5x5 font.
Give me your Ideas and text of your free custom ringtone/home phone Message as an mp3, and I'll start working on it! . Reply to firstname.lastname@example.com.
...But I can't read the obviously "modulated" blinking "WOW!!".
1. I only had common anode LEDs.... So I switched the HIGH for LOW, and vice versa.
2. It runs different speeds depending on whether I program using attiny85@1MHZ or 8MHz... Not sure if that is the problem....persistence?
Should I have changed the delay times as well?
Thanks beforehand for your speedy response.
Since 8MHz is a faster clock speed than 1MHz, the code will run faster on 8MHz, therefore you will probably have to wave the device faster to see them message.
2. Actually, setting my programmer to 8Mhz runs slower than at the 1Mhz setting! I've seen this many times before in the ATtiny forums...and yes it IS counter-intuitive. I'd love to hear an explanation....but as I said, I am not sure the speed is the issue. ...UNLESS it causes the delay() Fn, to work differently/ perhaps opposite?; to what we would expect.
Thanks for your quick response.
Thennnnn I looked at the code and realized it only provided for lower case, and voila!!! Put her on a lazy Suzan and there it was!!
I believe you may be able to use six LEDs if you eliminate the reset pin 1 function, and use it as an additional output.... Think I've seen that several times...
I'll shaddup and wait for a response.
To see the POV working what do you do, wave it around?


text:
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