Heat is produced in the process of the formation of ozone, and this heat is responsible for temperature increases, from an average -60☏ (-51☌) at tropopause to a maximum of about 5☏ (-15☌) at the top of the stratosphere. In this region, the temperature increases with height. This layer holds 19 percent of the atmosphere's gases but very little water vapor. The stratosphere extends from from 4 -12 miles (6-20 km) above the Earth's surface to around 31 miles (50 km). The transition boundary which separates the mesosphere from the stratosphere is called the stratopause. Both the stratosphere (next layer down) and the mesosphere are considered the middle atmosphere. The gases in the mesosphere are now thick enough to slow down meteors hurtling into the atmosphere, where they burn up, leaving fiery trails in the night sky. As such, temperatures increase as one descends, rising to about 5☏ (-15☌) near the bottom of this layer. The gases that comprise this layer continue to become denser as one descends. This layer extends from around 31 miles (50 km) above the Earth's surface to 53 miles (85 km). The bottom of the thermosphere is the mesopause - the transition into the mesosphere. Take it to the MAX! The Ionosphere: The Outer Edges of the Atmosphere The high temperature indicates the amount of the energy absorbed by the molecules, but with so few molecules in this layer, the total number would not be enough to heat our skin. However, despite the high temperature, this layer of the atmosphere would still feel very cold to our skin. From as low as -184 ☏ (-120 ☌) at the bottom of this layer, temperatures can reach as high as 3,600☏ (2,000☌) near the top. While still extremely thin, the gases of the thermosphere become increasingly denser as one descends toward the Earth.Īs such, incoming high energy ultraviolet and x-ray radiation from the sun begins to be absorbed by the molecules in this layer and causes a large temperature increase.īecause of this absorption, the temperature increases with height. Thermosphereīetween about 53 miles (85 km) and 375 miles (600 km) lies the thermosphere, known as the upper atmosphere. At the bottom of the exosphere is a transition layer called the thermopause. In this layer, atoms and molecules escape into space and satellites orbit the earth. It extends from about 375 miles (600 km) to 6,200 miles (10,000 km) above the earth. This is the outermost layer of the atmosphere. National Centers for Environmental Prediction.Preparedness and Mitigation: Individuals (You!).Preparedness and Mitigation: Communities.The Positive and Negative Side of Lightning.
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Open Source software is software with source code that anyone can inspect, modify or enhance. Freeware products can be used free of charge for both personal and professional (commercial use). It uses inferencing to make accuracy and speed a cinch.Īlso Available: Download SketchUp Pro for Macįreeware programs can be downloaded used free of charge and without any time limitations. Get stakeholders all the details they need to get the job done. Work smart and work fast with the app’s components.Ĭustomize the look and feel of any project’s style to make it your very own. Use the Extension Warehouse to make Sketch Up exactly what you need it to be. SketchUp Pro plays well with all of the other tools in your design toolbox. By applying Trimble's advanced positioning solutions, productivity increases and safety improvements are being realized. Positioning-centric information is changing the way people, businesses, and governments work throughout the world. SketchUp Pro enables you to design, define, and plan in all stages of the project. Work through your ideas in 3D space and quickly develop your projects. The most intuitive way to design, document, and communicate your ideas in 3D. It is a 3D modeling computer program for a wide range of drawing applications such as architectural, interior design, landscape architecture, civil and mechanical engineering, film, and video game design. SketchUp Pro is the most intuitive way to design, document, and communicate your ideas in 3D. With airline-cobranded credit cards, you can earn miles for anything you can charge on a credit card. These days, you can earn them when buying your mom flowers or buying yourself a toaster. Long gone are the days when you earned them just for flying. It has been over 40 years since the modern airline loyalty programs were launched - and plenty has changed in those decades.Ĭommercial air travel went mainstream, and airline miles underwent a major transformation of their own. Or, if your job doesn't require you to travel regularly, and you make most of your purchases with a debit card or non-travel credit card, you might not be familiar with the massive world of airline points and miles.īut no matter which of those buckets applies to you, know that airline miles are a big business. Or maybe you view them akin to snake oil, in that they entice you but don't ultimately turn out to be as valuable or useful as you might have hoped. Thankfully, it was an easy process with American and I can vouch for having done the same with United in the past as well.Airline miles. I imagine the same process would be true with most other airlines, though I can't promise all will allow you to make a child booking without an adult on the same reservation. If you ever find yourself needing to make a reservation for your minor children using American Airlines miles without you on the same reservation, even though you will be on the same plane, just pick up the phone and make the reservation the old fashioned way by talking to an agent. There were no extra fees to make this booking over the phone since it cannot be done online. She did "link" our two reservations behind the scenes, though in my experience that isn't something you can see on the front end. Within a matter of minutes we were able to get the two bookings done, even though it meant booking a kiddo without me on the same reservation. The agent totally understood and said she can make that booking over the phone. I explained our situation over the phone and said that I will be traveling on the flight, but no matter how I did the booking, at least one daughter would be booked without me on the reservation since there were only two saver award seats available and three of us traveling. In cases like this one where you want to book a child using miles and then purchase an adult ticket with cash, or vice versa, you have to call American Airlines and make the booking over the phone.īy signing up, you will receive newsletters and promotional content and agree to our Terms of Use and acknowledge the data practices in our Privacy Policy. However, that doesn't mean it can't be done. The American reservation system will not let you book a flight for a child under 16 years old online without an adult attached to the reservation. However, no matter how I divided the three of us up, at least one kid was having to fly without an adult on their ticket. The cash price for the third ticket was actually quite fair, so I was good with using miles for two seats and cash for one. The only hitch in this otherwise solid plan was that since our littlest will have already turned two by the time this flight happens, I need three seats and not just the two that were available using miles. I'll be taking the girls by myself on this flight to see the grandparents while Josh heads home to work, so having the little extra attention that comes in first class seemed worth the splurge.especially since using miles for economy would have cost more than first anyway. That isn't a great award price, but it certainly isn't horrible. Since it is a pretty short flight at under 500 miles flown, it was just 15,000 miles per first class seat. There wasn't any economy saver availability on the date I needed, but there was actually first class saver availability using AAdvantage miles for two seats. This is especially true since we will be flying to Kansas from Dallas after a stay at the Gaylord Texan to experience their winter wonderland, and that is a route American operates as a quick nonstop flight. With this in mind, as we planned our holiday 2017 visit to my in-laws in Kansas I really wanted to use AAdvantage miles if possible. With four kids, budgets are tight and I am now booking trips beyond when my youngest daughter turns two, so that means that the days of booking her as a free lap baby are over. From the extensive discussion in the comments on that post, I know I'm not alone. As you may have read, I've had a bit of trouble using my American Airlines AAdvantage miles recently at the saver level. "The very attributes that are most troubling to so many people are precisely what excite so much affection and loyalty in so many others. "I don't think any of the diagnostic labels do justice to what we're seeing," author Shenk says. But suggestions that a psychiatric disorder has made him incompetent or unfit have come primarily from "people who disapprove of his behavior," he says. And in 1998, when Bill Clinton was mired in a sex scandal and facing impeachment, his staff assured reporters that the president was not seeking help from any mental health professional.Īs for Trump, "he is obviously impulsive and has a personality style different than most presidents," Swartz says. "The modern concept of leadership is one that is very unforgiving of any kind of complexity or variation," he says.įor example, in 1972, when the public learned that Democratic vice presidential nominee Tom Eagleton had been hospitalized for depression, he was forced to quit the race. The public response to a complex, emotional president would almost certainly be much more negative today, Shenk says. Trump manifestly met the DSM-published criteria for at least three personality disorders: NPD, APD, and Paranoid Personality Disorder. The disorder returned during his presidency as the Civil War unfolded. Grant and Calvin Coolidge all appeared to have social phobia, an overwhelming anxiety about social situations and interactions with other people.Ībraham Lincoln dealt with depression in his 20s and 30s. "But that doesn't mean they were incompetent or unable to do high-functioning tasks such as being president," Swartz says.ĭepression was the most common problem, appearing to affect nearly a quarter of the presidents, including James Madison and Dwight D. Marvin Swartz, head of the division of social and community psychiatry at Duke University.īiographical information suggests that nearly half of the presidents from 1776 to 1974 met criteria for mental illness at some point in their lives, according to a 2006 study by Swartz and two colleagues. "You are supposed to spend an hour and a half with a human being before you make a diagnosis, not just look at three Twitter rants and make a conclusion," he says.Įven if Trump does have a psychiatric disorder, that wouldn't set him apart from a long list of other U.S. Zoe Lofgren, D-Calif., issued a statement asking: "Has emotional disorder so impaired the president that he is unable to discharge his duties?"Īlso, it's poor practice to label a person you've never personally examined, Duckworth says. Bob Corker, R-Tenn., said in August that Trump had not demonstrated the "stability" to be president. James Clapper, a former director of national intelligence, questioned Trump's "fitness to be in this office." Sen. Some mental health professionals also signed an online petition saying that Trump "manifests a serious mental illness that renders him psychologically incapable of competently discharging the duties of President of the United States."Īnd many government officials and politicians have added their voices. In separate essays, they argue that Trump exhibits "pathological narcissism," "unbridled and extreme present hedonism" and "delusional disorder," among other problems. According to DSM criteria, Donald Trump suffers from narcissistic personality disorder. When Trump was told that he was mischaracterizing a Pew study the president said showed evidence of voter fraud, Trump attacked the study's author, accusing him of now "groveling" – the same word then-candidate Trump used to disparage a disabled reporter in a separate dispute with Trump over facts.The most prominent of these came in the form of a book, The Dangerous Case of Donald Trump, written by 27 psychiatrists, psychologists and other mental health professionals. And despite having indisputably won the election, Trump declared he could have won the popular vote if only he'd made more visits to states like California and New York, and reiterated his plan to investigate what he said was massive voter fraud in the election, despite a lack of any evidence that such fraud occurred. He said in the same interview that he got a bigger standing ovation in a recent speech at CIA headquarters than star quarterback Peyton Manning got after winning the Super Bowl. In a recent interview with ABC, Trump declared he had "the biggest crowd in the history of inaugural speeches," and then showed his interviewer an aerial photo of his inaugural, insisting that other photos clearly indicating a smaller in-person crowd than President Obama's 2009 inaugural were manipulated to demean his own supporters. The man Hillary Clinton called temperamentally unfit to be president because of his insults of women, Latinos and disabled people has not calmed his demeanor since becoming the 45th president. Engine coolant / antifreeze circulates through your engine to keep it cool in the summer but wont freeze in the winter. A combustion engine produces heat, and when your radiator isnt. Draining, flushing and refilling the cooling system prevents damage from rust and corrosion. Maintenance is essential for a healthy radiator for Mazda Protégé. Getting products for your 2002 Mazda PROTEGE couldn’t be easier. Upgrade to a performance Mazda Protege radiator from AutoZone to ensure maximum temperature control and engine safety. pressure it up to 12 lbs and again wstch Guage if it drops quickly ,look for external leaks especially around intake ,hoses amd cyl head. Find an AMSOIL Dealer or Retailer Near You. You can confirm or discount this by attaching the coolant tester aND slowly pressure up to 8 lbs psi to start watch and wait about the 60 seconds. The engine coolant sensor controls more than I thought it did. You will receive an immediate savings on products for your 2002 Mazda PROTEGE. One of the easiest part replacements I have ever done. Retail Price (USD) Preferred Price: 44.99 Save: 14.60 Learn More. If you want to try all these things on your own car, fine, so be it, but stop trying to get others to do repairs and upgrades the wrong way. Adding engine coolant (also known as antifreeze) to your 2002 Mazda Protege is pretty easy. Compatible with all other antifreeze and coolant colors 59.59. Worse, you seem totally oblivious to the advice others are giving that is based in fact and experience!! You have been "called out" several times only to reiterate what you have already stated or ignore it completely, which is not convincing to anyone. Your advice is flawed which could lead to damage to or further damage of a members car. Fuel Injection System & Related Components Gaskets & Sealing Systems Hardware, Fasteners & Fittings Automatic Transmission. You are wrong more often than you are right. The engine designers/builders know best.ĭbmazda, I have stayed away until now, but have watched your posts. It is not wise to change recommended specs for the engine. If that doesn't/isn't working and the car is still overheating, then you have another problem which needs to be dealt with, not covered up using a lower temp thermostat. Stay w/the factory recommended temperature which (and I could be wrong so check, ) is a 195*. It is not good for combustion or allowing the engine oil to get up to full operating temperature which is necessary to ward off condensation in the crank case. Animals love its sweet taste, so even a spilling a small amount on your garage floor can end up in the dog's stomach pretty quickly.Jesse12, do not get a lower temp thermostat. Promptly wipe up any spilled fluid as it is highly toxic. Always wear safety goggles when working on your Protege5. ×1000 miles 7.5 15 22.5 30 37.5 45 52. Removing the coolant reservoir cap on a warm engine could cause the cap to fly off at a high rate of speed and fluid to spray out of the reservoir. These coolants will typically say 50/50 or pre-mixed on the front of the coolant bottle. Some coolants will come premixed-that is, you don't need to add any water. Mix the coolant / antifreeze with distilled water so that you have a combination of 50% coolant and 50% water. Be sure to check your owners manual to determine the correct type of fluid to add - for Mazdas, it will typically be in a section titled Fluid Capacities in the back of your manual. Coolant Reservoir Compatible with 95-2003 Mazda Protege 2002-2003 Protege5 w/cap. The video above shows you where the coolant reservoir in your Protege5 is located and how to add coolant / antifreeze. Make sure to check your engine when it is cold for an accurate reading. Engine coolant / antifreeze circulates through your engine to keep it cool in the summer but won't freeze in the winter. Best recommended synthetic oil for your 2002 Mazda Protege5. Adding engine coolant (also known as antifreeze) to your 2002 Mazda Protege5 is pretty easy. uses less input voltage, creates less heat and output voltage is higher and more consistant.Įveryone has their own way to do things in this industry, but from experience and especially doing tech over the phone daily for almost 9 years. For instance, one of their control boxes which is the same market as the MSD 6 series, the Mallory does everything the MSD 6 does, but it also. Most of the inovations came from Mallory, the fit, finish and quality of Mallory is better. Reason for these examples is that the MSD isn't by any means junk. See using a timing light below for some of the reasons. The Overhaulin' engine had to use an MSD distributor, the MSD is the direct reason why we had to work on the engine until 3 am. So you won't get the best there either, just an ok combination. There is a 455 engine being built right now that will air on one of the popular weekend car television shows, it can't use TA heads because Edelbrock is a major sponsor. We probably lost 200+ sales because of it and we have that grind and better ones. Happens to us (TA) all the time, the Car Craft engine had to use certain sponsored parts, for instance the camshaft. Happens all the time, quick name a restaraunt- McDonalds, are they the best not at all but we have been groomed for it. MSD has flooded the market with advertising and sponsorship, so everyone instantly thinks MSD. Gasket group they have had poor promotion. Mallory has ALWAYS had the better product. We used to run Ford points in a Maico dirt bike. if it came down to it and Buick points were difficult to get there, you can always re-drill the points plate and install Volvo points or commonly available European manufactured points It shouldn't be too difficult to have a machine shop fit some new bushings in your old distributor.Īnd. The major US brands should be ok, what you want to stay away from are the condensers with a cardboard end where the wire exits. That means with a fiber rubbing block instead of the fast wearing plastic rubbing block. If you go for points, make sure to get a quality set. Plans right now are to use an MSD 6al and trigger it with the points. There's also a Pertronix unit to upgrade the distributor, but in my case I probably won't. Most of the street running big Buicks don't see over 5000 rpm anyway and a single points ignition can handle that with ease. They were a viable ignition in the past and considering that most of our hot rods don't see too many miles, they should go several years before needing attention.ġ0,000 miles is the usual figure between tune-ups on a points ignition engine. No reason why a points ignition can't work on the big Buicks. I have an American rebuilt stock points distributor that I plan to run in my 31 on 32 rails roadster. My pal runs an MSD on his SBC in a 29 roadster and is happy with it so far. Not a bad price when you consider the Mallory Unilite cost $355. Summit has vacuum advance MSD distributors for $363.90. In her free time when she’s not making art she’s attending and supporting much of our local art community. Veronica is a traditional and digital artist with over a decade of experience designing for a variety of clients from Veteran Care to LVMN (Louis Vuitton /Moet & Chandon). I am grateful for my opportunities as a teacher. Guiding others on their journey is an honor and a joy. I am a program assistant at the university that inspired me so much, passing on the love that carried me through the difficult yet rewarding years of undergrad school and personhood. Today, I share my joy of what I learned through school and more importantly through myself when it comes to improving as an artist. I was given the opportunity to practice both in order to continually find my identity as a human and an artist. Experimental Animation meant I was allowed to be unsure if I was to arrive at my characters and stories through traditional or digital media. Experimental Animation is an innovative concept that encourages artists to arrive at creative solutions through all means necessary without a boxed-in idea of what storytelling tools look like. Once I turned 18, I set off to the University of Central Florida to obtain my Bachelor of Fine Arts in Experimental Animation. I wasn’t sure of the value everyone was looking for in others they did not contain themself. When the rest of my friends were fighting over popularity and a Teen People, I was on my belly in front of a National Geographic trying to redraw the animals I found in the saturated pages. She also suggested me the premier pro for my video editing.Veronica Suarez has been exploring the world through visual media for as all as I can remember. She also helped me with my project that I am working on. Gradient tool, and adding images, setting up fonts and how to use. I'll definitely be booking her again! Mic, 2 lessons with Sarian She has good knowledge and experience in Photoshop She was very patient with me and took time to communicate with me effectively and properly. She taught me how to use my character rigs in the main timeline on my animations which was so vital to creating a successful project. I just had an excellent learning session with Sarian. Kevin, 2 lessons with Sarian Excellent Tutor Session We worked primarily on rigging puppets - which was what I asked for but she showed me other important features. Sarian was willing to address my exact needs rather than just give a general tutorial. Jacqueline, 46 lessons with Sarian Knowledgeable and easy to work with. She’s very knowledgeable and always explains topics well. Reviewed animation topics such as character design, character rotation, and storyboarding. Shawn, 3 lessons with Sarian Knowledgeable and patient tutor Sarian definitely understands Anime and Photoshop well, and has taught the "next step would be" skills very well. My daughter is taking classes with her and it's been a very positive experience she looks forward to every week. Sarian is like "asking a friend for help". I am already planning our next session as I storyboard my next animation project! Dione, 1 lesson with Sarian Friendly and approachable I felt super comfortable and really enjoyed learning with Sarian. She was flexible and explained things in the simplest terms possible. I am new to animation and Sarian helped me with the basics of Adobe Animate. I’m so glad I found her! Zorina, 3 lessons with Sarian Highly Recommended Tutor! I literally learned in 1 hour what I have struggle for more than a month in college. Jorge, 2 lessons with Sarian Sarian is amazing! I’m just starting this journey and I’m so excited and nervous and I feel I am in capable hands! Look forward to working with Sarian more. Thank you ! Nick, 5 lessons with Sarian Very knowledge! My son had his first animation lesson and immediately requested another one when he was done. For the most part I found the interface easy to navigate, but did find that its deviation from standard windows menu standards a bit odd for the first little while.Īs far as sticking to standard 3D app terminology and functionality, I found Vue d'Esprit quite easy to pick up and navigate without having to search the documentation. One thing the interface is not, is a standard windows interface, but rather one with a very organic, soft and bubble feel that you would usually equate with the MAC environment. The interface in Vue d'Esprit is also very unique and pleasing to look at and work with. Personally I have always preferred hardcopy manuals, so I didn't mind too much. The online help on the other hand is pretty weak and is really only good for quick reference if you have forgotten something. Whether you want to animate clouds or create a forest, there is a short and very concise quick step tutorial to get you up and running. A cookbook style tutorial section steps you through almost every possible scenario that you will run into in Vue d'Esprit. The last section of the guide was also a real treat. Each section is filled with numerous graphics to help explain concepts and show interface functionality. From there they move onto describe the interface in detail and then each major feature set. The beginning of the guide runs you through a simple 30 minute tutorial that introduces you to the basic concepts and features that are found in the program. Although its unique size sets it apart from most user guides, measuring 8" wide by 6" high, I found the layout very easy to follow and easy on the eyes. Considering the very inexpensive cost of this application, I was amazed at the features as well as the quality and speed that could be attained with just a few mouse clicks.įirst off I would like to say that this is probably one of the best written and well laid out user manuals that I have come across in a very long while. With release 4 comes a completely redesigned interface, much improved OpenGL views, powerful terrain modeling tools, volumetrics, and drastically improved rendering speeds to name just a few. By Jeff Mottle ( you have ever needed to create realistic scenery or environments for your architectural scenes, then the new release of Vue d'Esprit is worth a look. The Registered Agent on file for this company is Csc-Lawyers Incorporating Service Company and is located at 221 Bolivar St, Jefferson City, MO 65101. This Florida Limited Liability company is located at 129 NW 13TH STREET STE 28, BOCA RATON, FL, 33432, US and has been running for six years. The companys filing status is listed as Active and its File Number is FL001428870. BLOOM MEDICINALS OF PA, LLC is an Active company incorporated on Apwith the registered number L18000096752. “There’s a lot of site security,” Ignat said. BLOOM MEDICINALS OF MO LLC is a Missouri Foreign Limited-Liability Company filed on July 24, 2019. According to John Ignat, project manager and superintendent with Green Industry Construction Services, the access-controlled building features a large vault for its cannabis products. Bloom also offers help to customers who are interested in obtaining a medical marijuana card. The dispensary website outlines a wide selection of marijuana products, plus cannabis flower products, edibles and concentrates. UK Cheese’s distinct aroma, described as a blend of cheese and skunk is fairly strong and can linger in the air. Since then, it has become a must-have strain for cannabis lovers around the world. Project description: With dispensaries in five other states, Florida-based Bloom Medicinals is opening four Show-Me State outlets, including the Springfield store that is scheduled to open in mid-November. Cannabis Education Apparel Welcome to Bloom Medicinals where we provide the best in patient care, products, and medical relief. Walnut St Cameron MO 64429 Work Phone: (561) 305-3656 Work Email: . UK Cheese is a strain of cannabis known for its pungent aroma, potent effects, and unique flavor.UK Cheese first gained popularity in the 1980s. Louis)Įngineers: CSE Engineering LLC (Wentzville), structural Anderson Engineering Inc., civil and Building Systems Design Group LLC, mechanical, electrical and plumbing General contractor: Green Industry Construction Services LLC (Grand Blanc, Michigan)Īrchitect: Benton Design Group LLC (St. Explore our deals, become a member, and let us be your trusted partner on your cannabis journey. Whether youre looking for savings, rewards, or a warm welcome as a first-time visitor, weve got you covered. Owner/developer: Bloom Medicinals of MO – Dispensary 1 LLC At Bloom Missouri, our aim is to provide not just premium cannabis products but also a tailored shopping experience that meets your unique needs. The longer a tuna lives, so will the levels of mercury in its body be higher. Older fish also have higher mercury levels due to the same reason. The higher the fish ranks in the food chain, the more mercury exposed fish it consumes, thus the higher its mercury levels will eventually be. Large tuna can have elevated levels of mercury because of their high rank in ocean food chain. Since most tunas swim in the high seas and far away from polluted rivers or inland lakes, the mercury occurring in tuna is not related to industrial pollution of coastal waters. Plants that come in contact with this mercury can pass this on to little fish when eaten. This has been taking place for millions of years and is a natural phenomenon. These are cracks in the seafloor of our oceans releasing mainly hot water, but also several other elements such as mercury. Most tunas absorb mercury through eating fish and plants exposed to it. Actually many research reports point to the positive effects of eating tuna on brain development. Nevertheless persistently tuna is incorrectly related to the risk of mercury poisoning and brain damage. Fact is that with over thousands of years of tuna consumption there are no known proven cases of any humans suffering negative side effects of tuna which are brought in relation to mercury. There are a lot of misunderstandings and misinformation about mercury in tuna. The form of mercury in tuna is called methylmercury. It is widely debated because of its toxicity in large doses, though it is not dangerous in tuna. If you are eating only canned tuna, try the Safe Catch brand, all of the fish they can are tested for mercury.Mercury is a natural occurring chemical element present in tuna. I’d like to start eating more yellowtail but I don’t have a reasonably priced source that I can get it from. It seems like most fish are probably very safe to eat, but every so often you will come across one with high levels of mercury and if you end up eating a couple of those fish in close proximity to each other you may be in trouble. I do know that mercury levels are somewhat random depending on what fish you end up eating. In addition I’m also eating a lot of other fish which are lower risk but still may contain some, albeit much smaller amounts, of mercury. I enjoy using it to make poke bowls but I’m afraid about mercury poisoning because I’ve read that the FDA recommends only eating Tuna three times per month. I have been eating a lot of tuna because I’m on a diet to lose weight and lower my cholesterol. I’ve been wondering this exact same thing. What you should do is largely dependent on your goals - if you don't lift weights or care about building muscle, all that matters is ensuring you consistently eat more calories than you expend. My personal go-to while bulking is a bagel with a thick layer of peanut butter with banana slices spread around it. Prioritize eating low satiety foods (less filling foods). You can also google "satiety index" to get an idea of the relative satieties of different foods. Obviously your actual caloric expenditure will vary based on day-to-day activity. You should be above this number if you want to gain weight. It can be exhausting to track your calories day-in-day-out, so one potential method is eating like you normally would for a day and then going back and counting how much you had during the day and comparing it to your theoretical TDEE calculator number. You can use a TDEE calculator on google to estimate your TDEE to get a gauge on how many calories you generally expend in a day. Likewise, you will only lose weight if you consume less calories than you expend. In regard to weight, you will gain weight if (and only if) you consume more calories than you expend. Otherwise, you can likely get by on a decent bit less. You should shoot for ~0.8-1.0g of protein per lb of body weight daily if you strength train. Also note that while getting your protein in is important, protein is satiating, so having a lot can sate your appetite. Although there's a lot of overlap between caloric density and unhealthy food, you can still eat healthily and get a good amount of cals in. You might already know this, but prioritize calorically dense foods if you're having trouble gaining. |
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