I work on climate change within the Union of Concerned Scientists and I think that there's a natural alliance that we could have with the preservation movement because our issue is an abstract one. We're talking about something which people believe is going to happen in the future when in fact the impacts of climate change are happening now. They're being seen in many communities around America, whether that be sea level rise, coastal erosion or a longer wildfire season. And so working with the preservation movement we can inject a sense of place and of the vitality of communities into this issue which for most people seems distant. So I think that the preservation community, first of all they have to learn to deal with these big changes that we're seeing now and that will come in the future and then secondly they can help us to advocate for more resilient communities to face climate change and I think people will really connect with that. I also feel like an increased focus on environmental health as we come towards a point in our shared future across the nation where we're really focusing on our environmental impact of our everyday actions and the long-term expectations of what that might lead to. Having tools to focus on environmental health through the practice of historic preservation or the practice of conserving historic built and designed resources could really become a value to us moving forward in helping the California landscape.


Hello and welcome back to another video. Before we start this video, if you're new to this channel, please subscribe and hit the notification button before we continue. Here we go. Should I bulk or cut first? That's the question of today's video and I'm really excited about this because I've been there. I think the lowest weight was 65 kilos for me and I bulked myself up to 95 kilos and yeah, up and down, up and down I was like somewhere in the middle with like 75, super shredded, then a little, I don't wanna say chubby but like a little, you know, on the higher body fat percentage. I made a lot of mistakes but I also did a lot of things right and now I wanna share this with you and wanna make sure that you guys know exactly what to do.  So to answer this question in one sentence, it's impossible because it really depends on your starting point and your end goal. Everybody has different goals and everybody starts at a different level. So here are a couple examples. If you currently have excess body fat, you wanna get rid of, but at the same time build muscle mass, I would suggest a cut.  Number one, a caloric deficit.    Yeah, while you sleep. The reason behind this is that increased lean muscle mass increases your metabolism throughout the entire day. One pound of fat burns two calories a day and one pound of muscle mass burns six calories a day.  It doesn't sound like it's a lot of calories, but over time it adds up. This is option number one.  If you currently have a lot of body fat you wanna get rid of that, but you don't care about muscle mass, I would recommend a cut with a high emphasis on cardio. If all you want to do is lose body fat, it's very important that your workout routine has a high emphasis on HIIT or LIST training. If you wanna learn more about HIIT and LIST, click up here I think. I made a video about HIIT or LIST training so you can decide for yourself which one suits you better and helps you achieve your goal faster. Again, this is just an assumption we made up or I made up this person who has body fat, doesn't care about muscle mass, but wants to get rid of body fat. So that's why I said for this type of person I would suggest a cut with a high emphasis on cardio elements in the workout routine. If you currently have body fat, but you don't care about it because all you want is gain muscle mass, obviously I would suggest a bulk. A clean bulk. When I say clean bulk, I'm talking about a calculated surplus to ensure growth while simultaneously keeping the body fat percentage really low.  And if you stick to a clean bulk, you will make your life way easier when it's time to cut again. Trust me, I've been there. I just want to throw that in because that was one of my experiences, that's what I did. And it was not wrong, but it was hard for me to get rid of body fat later on. So I started, I wanted to gain muscle mass. I think I was at 72 kilos and I wanted to be 80, 85. I think 85 was my goal. So it was a long way, hard way to go. And I started with a clean bulk and I had like a 350, 500 calorie surplus every single day. And the first two, three weeks, I was like, whoa, I feel so strong. I have so much energy. My lifts, my presses, everything skyrocketed. And I was like, yeah, I feel great. And after, I think four weeks, I was like, okay, four or five weeks. I was like, I don't feel the gain anymore, you know? I think I need to eat more. The first couple of weeks I gained a lot of weight and it looked amazing because all the carbs were in my muscles and it looked very lean still. So I was like, you know what? I just need to increase my calorie intake. But at the same time, I didn't want to eat more rice and like whatever I ate. So I was like, I cannot eat like so much food clean. You know what? I'm just going to throw in there a pizza, 1500 calories, super easy or a couple burgers. You know, like two or three burgers, maybe like 2000 calories on top of that. So at some point I went up to an unhealthy way of like bulking to 6000 calories a day. And I was like, yeah, I'm gaining weight now. Perfect. So that was my main goal. And I gained weight so fast that I totally forgot about my body fat because I was like getting wider and bigger and bigger. And I was like, that's awesome.  The moral of the story is you can gain weight fast in an unhealthy way, but then you will have to pay for that later on when it's time to cut down the body fat because you just have a lot of fat on your body. So my recommendation, clean bulk, it takes a little longer, but it looks better, you will feel better and super easy when you're there. You're like, okay, I have my whatever, 80 kilos, 90 kilos, whatever your goal is. And now I want to cut down and then you'll probably lose like two kilos and then you're good to go. The next person, I've seen that person a lot. If you currently have a low body fat percentage and all you want to do is gain muscle mass, obviously I'd recommend a bulk. Although it would make sense to allow that person to be on a dirty bulk, I still recommend a clean bulk over a dirty bulk because it's easier to track macros. Let me explain that. So let's just say you have a cheat day. On a cheat day, you usually don't look for macros, right? You're just like, I want that pizza, I want that burger, I want that ice cream and that pie looks delicious. Problem with that is, yeah, you eat a lot of food, but what about your macros? In a pie, for example, how many grams of protein do you have in an entire pie? Nobody knows unless you really look at the recipe or you buy it from somewhere and you ask them, but still it won't be a lot. So it's like, I don't know, a thousand calories with two grams of protein, not really helping you with your end goal of adding more weight to your physique. So let's dive into this.  And if you throw in one or two cheat days, make sure that you also get your protein and your carbs. So instead of indulging in sugary items on your cheat day, make sure you get your proteins, your carbs and your fats in. Now I wanna share one more story from my personal experience, what I did, how I bulked up and how I got rid of all the fat again. So like I mentioned earlier, I really wanted to gain muscle mass and I was very aggressive with my diet. I started a clean bulk, 350 to 500 calories surplus every single day. Then I got greedy, I wanted to speed up the process and I think I had 1,000 calories more than I actually needed for like a week. And then my body got used to it and then I bought, what was it? A weight gainer, I bought a weight gainer with a friend and just for breakfast, I had one shake, 1,500 calories. Then I went to the gym, came back, had breakfast. I was like a regular breakfast, like 400, 500 calories. Then lunch, another 1,500 calories. A shake, no the shake, yeah that was just a protein shake so that was like 300 calories. Where am I at right now, 3,000? That was like, I had a heavy, heavy dinner as well. Yeah, I can remember it's years ago but I ended up between 4,000 and 6,000 calories every single day and I was gaining lots of weight, lots of weight but also body fat. At that point I was so focused on my performance at the gym that I really, I didn't really care about looks but after a while I couldn't sleep properly cause like I'm five foot 10. Come in. Sorry baby. All good. So I'm five foot 10, right? And 6,000 calories for me. Okay. So yeah, what was that? Yeah, so 6,000 calories for my height wasn't really like the most healthiest way for me to gain muscle mass. Anyway, so that was just something I wanted to share with you. And then this was my bulking mistake. A clean bulk would have been way easier and way healthier for my body. But now that I made that mistake you don't have to make that mistake. Then for the cut, the cut down was also very, how do I say that? The best way, dramatic. Cause I wanna have things happen quickly. So when I started and when I did my cut I immediately cut down like 700, 750 calories that I actually needed to just like keep my muscle mass. As you can imagine, I lost way too much muscle mass and my body fat was still there. So I was frustrated. I had no idea how to change it. Did more research.  I only have a deficit of between 250 to 300 calories. And when I started doing that, obviously it's gonna take way longer, but my body fat reduced way faster and I kept my muscle mass.  So don't get frustrated if you don't lose, you know, your five, six, seven pounds in a week. It's not gonna happen that fast. Or the other way, if you wanna gain muscle mass it takes time. All right guys, this is it for today. I hope this video answered your question and helped you with your fitness journey. If it did, please subscribe to this channel, hit the notification button and I'll see you next time.


Hey everybody, Matt here for late in sports cards rip in 2022-23. Panini Spectra basketball hobby, 8 box full case break number 9. Pick your team. We have Bernard H Thunder, Cesar D. Nix. Si Wu Mavericks, Daniel G Magic, Dave S Pelicans, Jeffrey H Jazz. Uh, Jehu Clippers, Joel B Nets, Jonathan G Pistons Rockets, Ken W Spurs, Kevin W Grizzlies, Leonie G Raptors, Luis L Warriors, Miguel M Lakers, Nicholas T Celtics, Oriol C Nuggets, Patrick C Kings, Robert P Blazers, Rory C Hawks and Pacers. Sing L Cavs, Stefano B Sixers Wizards, Tony T T Wolves, Tony C Heat and Sons. Uh, Si H Bulls, Tyler B Hornets and UL Bucks. All right, here we go. Good luck, everybody. We have Panini one football up after this, two spots to go in that. Just the Falcons and Bears last I checked. First time I've ripped Spectra basketball in a group break, I think since released a last year. The Blake. Yeah, those in there with the magic Angela Russell. This is Nuggets to 25 Sky High Signatures. Thomas Bryant. I'd like to hit another one of one. See you with user wizard. Thomas Bryant, Nuggets to 25. Andrew Wiggins. Is that Celestial? Celestial to 149. Algasol and Steph Curry. This is Nuggets to 50, aspiring rookie Otto Green, Peyton Watson with the green ink. Nuggets going back to back and Bryce McGallans. This is Astral. Rookie to 49 Hornets.  A redemption. Might have to help me. That is rookie Jersey Otto, Jaden Ivey. There you go. Detroit Grats, Pistons and Malcolm Brogdon. This one is gold one of 10. Lake Wesley, Menagerie, Shaq and Hornets to 25 icons. Otto, Mugsy Bogues. Three basketball breaks to Mugsy Otto's. Say we don't pull a lot of money. Trey Jones, that is Celestial to 149. Come on. How about another Nebula logo, man? Did it all or at least a last year. It'd be all right with doing that again. Christy and Tyler Harrow. A redemption. Pacers, that is Colour Graphs. Metta, Benedict Mather and rookie Otto. Pacers, that is to 25. Should be to 25. There you go. Nice one. Indiana, Anthony Hardaway. That is Celestial to 149. Nice penny. Here it is, Otto's. Macell and Jalen Suggs. This is to 25. Sonics, go to the Thunder. Sky High Signatures. Sean Kemp. Nice Sean Kemp, that is 11 of 25. And this is to 99. Lamello Ball, Interstellar. James Wiseman and RJ Barrett. This is Bucks to 10. Radiant, Otto Gold. AJ Green, Name and Team Uniform Colour Match. Caleb Houston, rookie to 99. That was Interstellar. Jay Griffin and Anthony Davis. This is to 49. Sky High Signatures. Anton Jamison, Warriors. Yep, last team taken. Now let's find you a Steph. Russell Westbrook, Silver. Box number three. Jamie Butler and Markel Fultz. Pelicans to 99. Radiant, Otto Silver. It's Jose Alvarado. August Sol. I'm sorry, Celestial to 149. Rihachimura and Christian Coloco, rookie. This is Lakers to 75. Rookie, Jersey Otto. Max Christie, cool design on that one. Andrew Nemhard, that is rookie. Interstellar to 99. Nice one for the Pacers there. Charles Barkley and Vince Carter. Redemption. This is going to be Nuggets. Rookie, Jersey Autographs, Celestial. Christian Brown. I think Celestial should be to 149. You go Denver. Josh Green. This is 25 of 25. Meta. Pretty Simons and Ochaic Bajie, rookie. This is to 99. Wizards, Icons, Otto, Jawan Howard. Wizards, Kevin Herter, Silver. After this, we have Panini 1. 10 box pick your team style, right? Just the Falcons and Bears left. Two to go. Here is a link. Josh Minot, Tyrese Halliburton and Sonics. This goes to the Thunder. Icons, Otto, Delef Shremp. Should be gold, right? Yep, gold, 10 of 10. Another legend hit for the Thunder from the Sonics. This is to 149. Rudy Gobert. McDaniels and LeBron James. This is Pelicans to 75. Rookie, Jersey Auto. Dyson Daniels. Pelicans and to 10. PJ Washington, Jr. Hornets, another gold. Kelly Ubre, Jr. Lakers to 99. Icons, Otto, Purple. James Worthy. Legend hit for the Lakers and for the Lakers to 49. That is Rookie Astrol, Max Christie. Wayne Wade and Jordan Poole. This is to 49. Kings, Catalyst, Otto, Kevin Herter. Silver, Rookie, Josh Minot. T-Wolves. Time for a huge hit. Wando Robinson and Cade Cunningham. This is Spurs to 99. Aspiring Rookie Auto, Jeremy Sohan. Nice hit for San Antonio. And to 149. Celestial, Jeremy Grant. Levine and Drew Holiday. And Radiant, Otto Quentin Grimes. This is 17 of 49 for the Knicks. Cade Cunningham. That is Astrol to 49. Jalen Williams, Rookie. Clay Thompson. Redemption. This is Grizzlies. That is Rookie, Jersey Autograph, Celestial. Kenneth Lofton, Jr. Grizzlies. Memphis. Palo Banquero. This is Rookie, 22 of 99. Enter Stellar for the Magic. Go nice, Palo. Vontae, Gramin. There's Shingoon. Pacers to 50. Aspiring Rookie Auto Green. Andrew Nemhard. Nice one, Pacers. Brandon Ingram. Medet, 25. Pelicans. And then Keldon Johnson. Rockets. This one is to 99. Sky High Signatures. Jalen Green. This is Miles Turner. Enter Stellar to 99. Rookie, Josh Giddy. And a Redemption. Rookie, Jersey Autographs. Mark Williams. Is that Hornets? Go Hornets. Kenneth Lofton, Jr. Rookie, 49. White Micro Porter, Jr. This is Heat, 75. Rookie, Jersey Auto. Nicola Jovic. Love that supernova design. Josh Green. 149. Gittin' Clarkson. Lakers to 49. Icons Auto. Rick Fox. Patrick Baldwin, Jr. 149. Rookie for the Warriors. Next box. Jalen Terry and CJ McCollum. That is Hornets. Rookie, Jersey Auto. Bryce McGallans. Number to 199. Cam Reddish. 149. Bobby Portis. And Jalen Green. This is Rockets. Sky High Signatures. Kevin Porter, Jr. 99. Damian Lillard. Silver. Tari Eason. And Franz Wagner. Nice. Blazers to 25. Rookie, Patch, Auto, Meta. Nice. Shadon Sharpe. Grant's Portland. There you go. Blazers. That is 11. 25. Laurie Markinen. 99. Johnson. Pacers to 49. Sky High Signatures. Aaron Nasmith. Simone F. Rookie to 149. Fontecio. Fontecio. Yeah, because he threw a lot of innings in college and extra innings if they want to give him a full off seat. He's not a fan. But they put him on the development list because they want to shut him down to get him out to build him up for next year. Fontecio. And James Harden. And Blazers to 35. Aspiring Rookie, Auto, Purple. Shadon Sharpe. The Purple Ink. Very nice. Congrats, Blazers. And James Harden. And Blazers to 35. Aspiring Rookie, Auto, Purple. Shadon Sharpe. The Purple Ink. Very nice. Congrats, Blazers. Julius Randall. That's 149. Pascal Siakam. Cam Reddish. Cavs to 25. Catalyst, Auto. Metta, Danny Green. That's my Cal Bridges. 99. Jersey number one of 99. Recap after this one. Let's get that next break filled up. Any Hardaway or Russell Westbrook. I'll see you next week. Recap after this one. Let's get that next break filled up. Any Hardaway or Russell Westbrook. And Bulls. Sky High Signatures. Iota Sunmu. That is to 99. This is Rookie.  Mark Williams for the Hornets. Five of eight. Nice low numbered Rookie. Hornets have done pretty well in this break. Couple Rookie hits.  Palo Benchero Rookie. Cameron Thomas. And this is to 199. Clippers, Rookie Jersey Otto. Musa Diabate. Windowmore Jr. Rookie to 49 on the back. In just a minute here and we'll do a recap. Let me take a look at where we're at on Panini One Football. Silver Falcons and Bears. I just cut the price on those. The price is on those two teams. All right. Here we go with the hits. We had Hornets. Rookie Jersey Otto. Mark Williams. Grizzlies. Rookie Jersey Otto. Celestial. Kenneth Lofton. Pacers. Collagraphs. Meta. Rookie Otto. Benedict Matherin. Nuggets. Rookie Jersey Otto. Celestial. Christian Brown. Pistons. Rookie Jersey Otto. Jaden Ivy. Rookie Jersey Otto. Musa Diabate. Bryce McGowan's. Sorry. Diabate Clippers. Bryce McGowan's. Hornets. Radiant Otto. Jose Alvarado. Pelicans. Icons Otto. James Ward. The Lakers. Icons Otto. Joan Howard. Wizards. This is Spurs Aspiring Rookie Otto. Jeremy Sohan. Bulls. Sky High Signatures. Io Dasunmu. Rockets. Sky High Signatures. Ken Porter Jr. Rockets. Sky High Signatures. Jalen Green. That's Heate. Rookie Jersey Otto. Nicola Jovic. Pelicans. Rookie Jersey Otto. Dyson Daniels. That's the Supernova. Parallel. There's Lakers. Rookie Jersey Otto. Max Christie. Pacers. Rookie Otto Green. Andrew Nemhard. Nuggets. Rookie Otto Green. Peyton Watson. Lakers. Icons Otto. Rick Fox. Nix. Rookie Otto. Dyson. Dyson. Dyson. Dyson. Dyson. Dyson. Radiant Otto. Quentin Grimes. Kings. Catalyst Otto. Kevin Herter. Pacers. Sky High Signatures. Aaron Nesmith. Warriors. Sky High Signatures. Anton Jamison. That's Blazers. Aspiring Otto. Purple. Shade on Sharp. Sonics. This goes to the Thunder. Sky High Signatures. Sean Kemp. That's Nuggets. And Nuggets. Sky High Signatures. Thomas Bryant. Cavs. Catalyst Otto. Danny Green. Hornets. Icons Otto. Mugsie Bogues. It's Bucks. Radiant Otto. A.J. Green. He was awesome on the Bengals for a few years. Sonics. This goes to the Thunder. That's a Detlef Shrimp. Shrimp. Gold Otto. Ten. And Blazers. Rookie Patch Otto. Metta to 25. Shade on Sharp. Gold Otto. Gold Otto. Gold Otto. Gold Otto. Gold Otto. Gold Otto. Gold Otto. Gold Otto. Gold Otto. Gold Otto. That'll do it for the break. Thank you everybody. Panini One is coming up.


You're going to see the Russians not coming? How about Central America? We have a press conference. Oh, it's coming up, I think, and very shortly. When? When? The President of the United States. Where are you? I haven't set the final date. I'll answer many of your questions in my speech tonight. What are you going to say tonight about the threat of the Soviets? To the United States. I've been safe for whole coming, you know. You've got this book in the morning house. I ask you here today to hear a link to the report from me on how things are in China. You know, the trip of your own, and a very important one. I've been fascinated with some of the things that I've heard already about this, and I know that it requires a certain amount of courage and understanding, but some of you got shot at. You've been missed, right? Shot at the door, I can feel it. I'm not going to say anything about it. You've got to give me credit, but there's some good in everybody. Well, it was another historic step I know in continuing efforts of the Salvadorans to come before the March of Poetry details for two minutes here today. They're enthusiasm. I mean, the rent, how the grassroots enthusiasm doesn't matter. Maybe I'll have to go and spoil those fries or anything. Are they going to be a surprise? No. I just think it's some things that need to be made a little more clear. President, you haven't spoken out yet personally on the Soviets not attending the Olympics. What was your reaction when you heard that yesterday? I'm not supposed to answer any questions, they're impressive photographs of me, but I think I can't let that go by without saying that, like so many, I have a great feeling of disappointment. I'm sorry that they feel that way, and I think it's unfair to the young people that have waited for so long to participate in those games. And it ought to be remembered by all of us that the games that were 2,000 years ago started as a means of bringing peace between the Greek city-states. And in those days, even if a war was going on when the Olympic year came, they called off the war in order to hold the games. I wish we were civil servants. Vice President, I think the first time the games were truly amateur on the wall of the planet. That's what I'm saying here in California. That's not the security they ordered out, it's the defection. I think that's part of it, possibly some revenge. Ourself's making the same mistake, but I think also that that defection thing must be, I heard an observation in the air this morning, someone pointed out, counting up some of the medals, the norm of the average that they got in the previous Olympics, gold medals, and what they got when we weren't there, double their normal average, and that maybe they also don't want to be counted as having gone back down. Well, I'm interested in hearing from all of you. Well, Mr. President, first, let me just briefly say and then I hope everybody will speak out. We came back extremely impressed by the elections, by the crash of professionalism of those who were running the different polling places, by the patience and determination of those who voted, they were voting. Mr. President, are you good? No, that's a question. Sit down here for a minute. What work do we do? Can I get you to make a quick, I've got one this month today. Oh? Come here, go ahead. I don't know what you're thinking about that thing. There you go, sir. And the leg. I've always said that I'm glad, I'm glad that Franklin, I think I've got the rightest which one it was, didn't have his way. He wanted Turkey to be the national bird. And I've always figured that I don't think those would have tasted good. They were eating the one. We have this one today. I'm not quite sure. It's been amazing. And all of us have been comparing notes. And like, we were up in Camp David for a couple of days and I thought back on track slept well. And then all of a sudden, I came back down here and I turned off the lights thinking I'd go to sleep and at two o'clock in the morning I was still awake. Then went to sleep but at six o'clock I was awake again, came in and found that half the people that had been on the trip had exactly the same experience on the same night. Now last night I slept all the way straight through, had a good night's sleep and found myself late this morning. Beginning of the link, I couldn't keep my eyes open. So when I got over to lunch over there with the president of Botswana, I'm a decaffeinated coffee drinker. I said to the fellow sir, bring me the real thing. Hi, president. Good to see you, sir. Good to see you. Mr. President, good morning. Good to see you. Secretary's still in Korea, so I'm on duty. Right about now I envy him.  No, it's just weird. The night before last, I went to bed, and I had a bed time and I went to sleep. I slept right straight through the night and had a good, solid night's sleep. And then yesterday, just about the time the president, my sir, he was here. I sat here and I was fighting to keep my eyes open. And then I looked at my watch and realized right at that time, about 11 o'clock, it was bed time in China, so that even though it had a good night's sleep, we'd already got used to their time and pretty soon it passed, and I went away. So when I went home, I checked, and I said she had the same experience. Well, I know what's going on. I'm trying to say something shocking and outrageous to the president so he won't go to sleep on it. I'm on it, sir. Good to see you, Mr. President. One of the Fermi Award winners, and Dr. Lawrence. Good morning, President. Nice to see you, sir. How do you do? Nice to see you. Well, I know that you've kind of had your awards. If I had been to with Stormless here, but I'm very happy that you did so that I could please participate a little bit. It was my congratulations and thanks to you. So while the rest has been already presented, these are the citations. I'm very honored and pleased to present them to you. So thank you very much. Appreciate it. Thank you for your contribution. Thank you. Thank you. Thank you.


Hi, I'm Dr. Olyth Selvan, Consulant Heptologist and Chairman Division of Liver Transplantation, Manipal Hospital's Bangalore. When you take alcohol, alcohol has to be metabolized by the liver to convert it into non-toxic substances which are harmful to the body. So when the liver takes up the load of converting alcohol into non-toxic substances, the liver itself gets damaged in the process and if this happens continuously over a period of time, there is bound to be liver damage.