In this episode of Mind Pump, the world's top fitness, health, and entertainment podcast, we talk about bulking, gaining, getting more muscle, speeding up the metabolism, increasing the way your body looks in terms of its curves and firmness, or just building more mass. But we talk about doing it the right way. Oftentimes when people try to increase their calories and train for weight gain, what they end up with is a lot of body fat and a little bit of muscle. So we go through the process of how to clean bulk.   Now Legion makes some of the best performance enhancing supplements you'll find anywhere. Now the reason why we like working with Legion is their supplements are transparent. So when you look at the bottle of whatever you get, what it says it has, in there, it's all verified by third-party testing. They also show the amounts of each thing. So you don't get proprietary blends and a lot of people don't like that because they don't know exactly how much creatine they're getting. 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If you're a returning customer, you get double rewards points. Also, all month long, MAPS Strong is 50% off. Now MAPS Strong is an excellent program for building strength and muscle. It's a strong man-inspired resistance training program. Now that means you're going to be doing a lot of traditional exercises, but you're also going to be doing a lot of fun, different movements that you probably haven't done in your routine in a long time or maybe ever. Another thing about MAPS Strong, it really does place a special emphasis on the posture of your chain.  So if those are areas you want to focus on and you want to build, MAPS Strong is a great program. So it's 50% off. Here's how you get the discount. Go to mapsstrong.com. That's M-A-P-S-S-T-R-O-N-G.com. And then use the code Strong 50. That's S-T-R-O-N-G-5-0. No space for the discount. Let's talk about bulking. The concept of... This is the fun part of training. The bulk. Actually, before we get into that, can you... It's getting into this, but I mean, can we say it? Call it something else because I feel like right away it turns off women. It's true. Yeah. Totally true. Maybe you need a rebrand. I mean, we're saying bulk because that's what it's commonly referred to, but really it's a cycle of diet and training where the goal, the target is to gain lean body mass. And I think it's essential. Let's call it build. Can we say it's essential? This is 100% true. Yes, it is an essential cycle. I think even if your goal is to lose weight and get leaner, the process of... I'm going to do quotes here, bulking, will help with that process. And again, that's a good point you make, Adam. Really, it's about building. It's about getting into a positive tissue growth phase, but there's also a lot of other side effects that come along with that. Besides the lean body mass gain, it speeds up your metabolism. It results in a body that burns more calories all the time, both because you now have more lean body mass and more muscle requires more calories to support, but also because the signal of bulking, which we're going to go through how to do this properly, the signal that it sends to the body is to not worry so much about being so efficient with calories. And the reason why I said that is you'll have some people say, oh, the metabolism boosting effects of building muscle are overstated because three pounds of muscle really only requires X amount of calories to support. It's not that big of a deal, but that doesn't tell the whole picture because I would routinely take clients through a proper building process and they may only gain, like a female client, for example, might only gain two or three pounds of lean body mass, but their caloric maintenance, in other words, the amount of food that they could eat and not gain any body fat, hundreds of calories, 500 calories.  So there's definitely some tremendous benefit to this aside from the building lean body mass, which by the way, speaking of women and building lean body mass, this is what gives you that sculpted look, gaining two or three pounds of muscle on your body. You're not going to look bigger.  It's ironic that this, I know the title, whatever dug into the titling and if he puts bulk in there, it's going to turn off a lot of people that don't think they want to bulk and so think it's not for them. That's why I wanted to address that right out the gates because the truth is, as we go through all these points and talk about this, in my opinion, it's more important for women. Well usually because they don't want to do this at all. Right. It's against the grain. And similar to like we talk about, you know, the best thing that you can do is the thing you're not doing when we talk about exercise and program design and because it is novel, I think the same thing is similarly true to nutrition. It's so common that when I would assess a female client's diet that they were under consuming calories and normally for long periods of time, by the time they hired me, they're frustrated. They've already been doing this for a long time. They've gone up and down or they've plateaued for a long time. And I don't know how many times this has happened to me where I get a client who's, you know, 30, 50, 100 pounds overweight. And when I assess their diet, I'm just blown away by how low of calories they eat. And it used to be one of the biggest challenges for me as a coach. This took me years to get over this hurdle. Oh, I thought people were lying for years. Right. I went through that. And that's why it took so many years. The first half or the first few years or whatever it was, I thought people were lying.  And now what I know I need to do is going to be really, the other half was, okay, now I got to convince this lady who's sitting in front of me who, you know, is, you know, really down on herself because she's up 30 or 40 pounds. I need to convince her she needs to eat more calories. That's not an easy conversation. Oh, it's a real difficult one. And to your point, like I just remember the mentality of, you know, some of my female clients that I've had forever where if they go, if they exceed their calories at all above their maintenance, it was like they failed. And that's just been something that they've kept in mind for years. It's not just like something that's like, you know, every now and then, like they allow themselves to, you know, splurge a little bit. It's the sense that if they're exceeding their maintenance calories and they're not in a deficit, then they're doing something wrong. And so this just, you know, you think about that over, you know, a long time period of constantly trying to reduce calories, reduce calories and like how easy that is to see how their metabolism slows down. There's nothing wrong with reducing calories to burn body fat. But when that's all you do, and it's combined with other signals that tell the body to become efficient with calories, typically what happens, people cut their calories, cut their calories, and it does work at first. And then they add cardio and it does work at first until the body starts to adapt to that new, because here's the thing, your body gets good at whatever you do a lot of. And if you're eating a low calories and doing lots of cardio, your body gets really good at having endurance and burning few calories. It's just what happens over a long period of time. And so it's important to try to reverse that through, you know, a proper building phase. You know, I used to have female trainers that work for me. I used to love using them to demonstrate to potential clients the benefit of doing this because whenever I, when I used to manage gyms, a lot of what I did was talking to new members or potential new members about proper exercise, proper resistance training, why they should probably work with a trainer or how, you know, being a member of the gym, if they do it properly, it's going to really benefit them. And I would often talk about this, what we're talking about right now, how you speed up the metabolism. Because having a faster metabolism today is a huge advantage, mainly because there's a lot of food around us and we're busy, but we don't move a lot. We're just not burning a lot of calories and there's a lot of food. It's everywhere. We're going to eat it. It's enjoyable.  So I talk about this. And oftentimes I'd hear the women say something like, you know, well, you know, but I think I have a lot of muscle already. I don't want to gain any weight. I need to lose weight. Like let me just focus on losing weight. Once I lose a lot of weight, then I'll, then I'll worry about building. And then what I would do is I'd say, you know, give me a second. I'm going to have someone come in here. I want to show you something. And I would page one of my trainers, my female trainers to my office. There was one in particular. She was five foot one. And lean, I think her body fat was probably 16 or 17% all the time, which is visible definition. It's not so lean that she, you know, she was too lean, but she was, if you saw her, you'd think to yourself, oh, that's a fit athlete.  And I would tell the person to guess their trainer's body weight. I'd say, don't, you know, and they'd of course feel embarrassed. And I'd say, you know, and then my trainer would say, no, no, no, don't worry. You can guess my weight. And I'd say, okay, how much do you think she weighs? Be totally, totally honest. And sometimes I would even spruce it up a little bit. And I'd say, if you're right, if you get within five pounds, I'll give you some, some free personal training sessions. And that would motivate them to be honest. And they'd say, and they're going to fail. Yeah. Never, they would never guess right.  It's okay. That's, that's a pretty good guess. Let's go walk over the scale. We'd walk to the scale. We'd weigh my female trainer who would weigh good 20 pounds heavier than what they thought. So I was able to illustrate that the muscle is that muscle is very dense. She looks like she weighs 110. She actually weighs 130 or 125 or 130. Then I'd do this follow-up question.   And then I'd show them in food what that means. And they'd be blown away. And I'd say, wouldn't you like to be in a position where you can eat maybe as much food as you're eating now in terms of calories?  Wasn't that a better situation to be in than reducing your food intake and losing weight and then stopping and having to reduce it more and more each time? And they would always, they would get it at that point. That was always a very powerful way of communicating that. But that's the value of going through that building phase. I know I don't have to sell the other values of building. If you want to build, obviously, if you want to build, you want to know how to build. Well, that's why I wanted to start with addressing women right out the gates is because I don't want to lose the attention of our female audience because they don't think that they fall in the category of bulking. It applies to both. Right. And we're talking about obviously every hard gainer or skinny guy, ears perk up when you say bulk, because that's what they're interested in. But the reality is that I probably spent more time with female clients talking about this and trying to communicate this than I did with men. But on the men's side, so the conversation was a little bit different. When I'd have male clients at bulk, most of them did it really wrong. And guys love to do it. And I'm just as guilty of this. Oh boy, I got some stories. Yeah, I'm just as guilty of, all right, it's bulk time or it's bulking season, which really all that meant was there was no strategic plan to build muscle really, or to gain strength, or to just- It was about shoveling food. It was about I was allowed to eat whatever I wanted because I was in a bulk and I was trying to build. Therefore, I get carte blanche. I can go bananas with whatever I wanted to eat. And it was a season because there was no end to it. Yeah, right, right. And you would time it normally around Thanksgiving and Christmas so you can excuse yourself for all the crazy extra calories that you would eat. And let me tell you, this is so prevalent in the gym culture that even at the highest level of professional competitors, I see this. I think I've touched on this on the show before that when I would see some of these athletes, my peers at the time, dieting and training for a show, they would still kind of live by these rules. We'd all be training in the same gym in the off season and we'd all be in the quote-unquote bulk time. We're not ready. Prep time is the final six to 12 weeks before you get ready for a show. All the months leading up to that would be considered bulking time or building. And I'd be watching the way they all eat, and they're putting on 25, 35 pounds during this few months of getting ready for prep. And what would happen is they would peel all the way down, get shredded three to five percent body fat, and I would be looking at the same exact physique that I saw. Maybe like a one, two pound difference. Not even. The same, literally like the same. It was just part of how they... All that work. Right. And not to knock them, they look great. They got on stage, they competed at the highest level, but they weren't improving and they weren't improving because of their method of bulking. Right. So what is the goal with bulking? The goal is to gain lean body mass, not body fat. Now in some cases, some body fat gain may be desirable. This is for people who are super, super lean.  When you're really, really lean, your hormones get affected a little bit. It's harder to gain muscle. The body likes to gain when you're lean, but not shredded. For women, this is probably when you're below like 17 or 18% body fat. You're probably going to need to gain a little bit of body fat. Not a lot, just a little bit to get into that good, you know, building stage. But aside from that, the goal is not to just gain body fat. This was my problem. Or just gain weight, you should say, because like, of course, no one's goal is to gain, but nobody goes on a bulk and says I want to gain body fat. Well, that's where I'm going because this was always my challenge. Now I was that, that skinny hard gainer. I was that ectomorph that, you know, my body just didn't seem to want to gain any weight. So when I went on a bulk, it was all about the scale. I didn't look at anything else. It was how much weight can I gain to the point where I would prefer foods that would make me even hold water because the scale would go up. And I liked the fact that the scale would go up. I remember one time in particular, this was when I was, I was in my twenties. So at this point, I'd been working out for a little while and, and I under, and I, you know, I was really, really dedicated to, to gaining weight. And so I was, I was pretty good at it. And I went through this bulk period where my body weight went from, I don't know, 205, 210 to 240 pounds. I gained like, you know, almost 30 pounds on the scale, which is a tremendous amount of weight for somebody to gain, especially someone with my frame. And somebody who's an advanced lifter, who's been lifting for a long time. And I'm lifting a lot of stuff. You know, I mean, 210 for me is pretty muscular. So I gained, you know, 30 pounds on the scale. And I remember this was the first time, first off that I went all in and, and consistently. And second, I tested my body fat. So I tested my body fat before and then I didn't test it until after. And I was, uh, I wasn't, it wasn't pleasantly surprised. Whatever the opposite of pleasant is. That's how I was surprised.   And I had this rude awakening like what it, like I, it was a waste of time. I gained a few, I could have gained that few pounds of muscle without gaining the additional 27 pounds of body fat. Um, and a big mistake, a big part of that was, um, all I did was look at the scale. I didn't use any other metric. And so I kind of lied to myself a little bit as I was going through that process. We used to do these, uh, competitions. Justin probably remembers this, um, with my trainers, I love to do this. We, we would get the hydrostatic way. So the dunk tank, right?  And we'd have an outside source do it. So it was fair. And we'd have these competitions. It was a fun way to engage my, my staff, uh, with staying focused on staying fit and do some sort of a cash reward afterwards for the, the person with the greatest muscle gain.  And that was when I really, like I, when I first started doing that, that was about five, six years into my career, uh, where we had something like that that was someone else was tracking. We were all competing each other. And that was like the consensus. And I'll never forget like when, when it, when it first happened, when I first started doing it, how many trainers were like, Oh, this is bullshit. This thing's inaccurate. You just can't believe it. Yeah, you can't believe it. That happened to me. You didn't want to believe it. Right. And, and I, and I agree. I felt the same way. Like this can't be possible. Not all of us can't be this bad at this. Like we're all trainers. We should know what we're doing, but it was, it was true. It was accurate. And it was because we all kind of fell into that, that old way of, of training and dieting of when you go on bulk, you just, again, like you said, Sal was trying to gain on the scale. And what would end up happening is, you know, you would put on, on as equal.  Maybe I added 20 or 30 pounds. And I actually gained 10 pounds of muscle, which is awesome. 10 pounds of muscle. But because I gained 20 pounds of fat with it, when I decided to pull off the 20 pounds of fat, because I don't want, you know, if I put on all this extra weight to build the muscle, the idea is that I have just the muscle and get rid of the fat. So then, okay, okay, now let's go to a cut and you start cutting. Well, in order to lose 20 pounds of fat, it's really hard to not lose 10 pounds of muscle along the way. And this is what happens even at the professional level is you see guys and they do, they put on some muscle, they don't, they don't fail at putting muscle on during that time. And they know it because they can see their strength go up and they can visually see it. But because they put so much excess fat on with the muscle, that when it comes time to cut, they've got to go through a pretty aggressive cut to get rid of 20 pounds of fat. And it's almost impossible to not lose some muscle. And when the ratio is that high to fat to muscle, and you got to go that far back down, it's inevitable. So you end up doing 30 gain 30 pounds to cut off 20 pounds of fat. And when you do that, nine pounds of the muscle, you netted one pound. You know what I'm saying? Like after it's all said and done, you went through training for three months of all this up and down dieting to get one pound of muscle. And you could have done that in a way that was way easier and didn't require so much, I guess, damage to the body. Yeah, effort. It's so misleading because you do feel the strength gains because like being on a higher calorie amount makes you feel like better. I have more energy. I have more strength output. My performance is increasing. Therefore, I have to be gaining muscle through this process. And it's one of those things like even like on the athletic level, you'd see guys that would like through the entire off season or through the summer, their whole goal was to gain this muscle.  And you know, when they have to go down to shed the weight and get back into the cardio and move quickly, you know, all of that progress is just completely back to where they started. Right. So you can use the scale, but also use body fat tests and also look at your strength. But don't just look at total strength. Also look at your strength to weight ratio. This is important because let's say you gain 20 pounds on the scale, but you're in your bench press or your squat goes up five pounds. So you did get stronger five pounds, but you gained 20 pounds on the scale as a percentage of your body weight, you technically got weaker. Does that make sense? Now it doesn't have to be one to one. It doesn't work that way at some point, you know, when you're smaller, you have a better strength to weight ratio than versus when you're bigger. But that's a pretty big difference. So what I would start to do later on when I got good at this is I would look at my strength gains, look at my weight gains and say, okay, I gained 10 pounds of body weight, my strength went up, you know, five to seven pounds. I think I'm okay. If it was 10, if it was one to one, I knew I was great, but if I gained a little bit of strength and a lot of weight, then I knew, oh, I gained a lot of body fat, especially when you do the body fat test. I'll take it an even step further. So I literally went from one side of the paradigm to a complete opposite. Like it was a spectrum, I mean, so I went from the guy who all he cared about was the scale and watching that like you saw just, you know, and eating same thing, eating foods that held water, whatever, just to keep that get that number up, because I was obsessed with it, to actually going the complete opposite on a bulk. So now when I bulk, I actually don't I I'm only watching the scale to make sure I'm not losing. So my goal is actually not even to see the scale go up that much if it goes up one or two pounds, whatever, not a big deal. But I'm actually using the scale to say, make sure I'm not losing. And my goal is to actually slowly keep adding calories without seeing a major fluctuation on the scale. Can I keep adding calories in the diet without seeing my scale dramatically go up two or three pounds? And if I can see that, and then I can also watch my strength, I know I'm in a really nice place. So if I let's say my goal is to bulk right now, and I weigh 215 pounds, and I want to bulk, I'm monitoring my weight while I'm increasing calories and watching my strength. And if I see my strength go up, and I know I've added calories to the diet, and my scale doesn't stay the same, I like where I'm at, I'm in a very good place. I'm probably building muscle, I'm getting stronger, I'm adding calories to the diet, I feel confident about in fact, I might even be losing a little bit of body fat at the same time. Oh, you mean the calories stay the other weight stays the same. Yes, that's okay, which that to me that would have been I'm failing, you know, but 10 years ago, if I was trying to be on a bulk and my scale wasn't going up, I would have thought I was failing, but I actually look at it now as a very good place to be. Now it's hard mentally, because your goal is to bulk and to not see the scale. But hey, listen, if you know for a fact, you've added calories to the diet, and you are maintaining strength or gaining strength on your big lifts, you're in a very nice place. A slow gain is king when it comes to a bulk. You got to understand one thing, especially if you're natural, right? If you take anabolic steroids, it's a little bit different. It's a different conversation. But if you're natural, muscle gain is not a fast process. It just isn't. You got to understand that muscle, number one, is a very expensive tissue for the body, meaning it requires a lot of calories to maintain. And number two, muscle is very adaptable. If you have more muscle, it's because your body thinks you need more muscle. You never have more muscle than your body thinks you need. You're never stronger than your body thinks you need to be. It just doesn't. It's expensive. It would make no sense, especially considering how our bodies evolve for most of the time that we've been on earth, makes no sense for your body to be super muscular and burn all these calories. When you sit around all day long, you don't lift heavy things, you don't need it. So the muscle gain process is actually, when we're talking about lean muscle is actually pretty slow. Now in men, here's some numbers, okay? And of course this can vary depending on your genetics. There's some genetic freaks out there that are a little bit different here. But for the vast majority of people, I would say for men, you're looking at anywhere between a two to four pound gain in a month. And four is aggressive. You're getting four pounds a month. That's pretty aggressive for a man. So you're probably going to be closer to the two pound gain a month if you're going to be leaning, if you're going to be bulking properly. For women, you're looking about one to three pounds. One to three pounds a month of gain is perfectly fine. I used to like my female clients to maybe gain a pound in a month. Oftentimes, what would happen is what Adam's talking about where I test their body fat, and they did in fact gain a pound of muscle, but they also simultaneously lost a pound of body fat. And so the scale actually didn't move at all. If your scale is moving up faster than that, you can be pretty sure that what you're gaining is not necessarily muscle, maybe water. And of course, it may be body fat. That's why you got to be careful not to allow the scale staying stagnant as a sign of you're not doing really well. There's actually a very good chance. Again, if you know you're increasing calories, and you have good programming, there's a very good chance that you've hit the sweet spot. And it's a great place to be where you have a very close to even exchange where you're losing a little bit of body fat and you're also gaining a little bit of muscle, and so the scale is kind of maintaining. And this is also why I do like to track, and I think it's so important to learn this about your body and how it responds, because if you know for a fact that you're adding calories and you know for a fact that your program's on point, you're probably building muscle. Even if the scale is not going up, you're just also probably losing a little bit of body fat, and that's a great place to be. That's the best place to be. Now, for calories, I'm going to give some general numbers that are going to apply to a lot of you, not everybody, but a lot of you. But typically, of course, you need to eat more calories than you're burning, so let's start there first. Your body won't add new tissue unless it has the building blocks to do so. So that means if you're burning every single day when you include your activity, I don't know, 2,000 calories a day, you can't add new tissue at 2,000 calories and certainly not at lower than 2,000 calories. You need to supply your body with extra calories, extra nutrients to build this new tissue. Now, typically, what you want to do is go up, increase your calories about 10% above maintenance. That's generally where you want to go if you want to do this the right way. So what does that mean? Well, if you're maintenance calories, you figured about 2,000 calories and now you want to go on this clean bulk or whatever, you add 200 calories. That's 10%. What if your calories are 1,300 calories at maintenance? Well, that's 130 calories. So you guys get the idea. Add about 10% above maintenance and then wait a few weeks to see what happens. If you're not gaining muscle or strength, you can add a little bit more, but for most people, 10% above maintenance with good programming, that's really important. We'll do the trick. Now, do you guys have a preference of where that 10% comes from as far as proteins, fats, or carbs that you typically recommend or find people have more success with? If protein is not at 1 gram per pound of body weight, then I'll go protein. But once I'm about a gram per pound of body weight and if fat is essential, if they're eating enough fat, then I tend to add carbs. Carbohydrates tend to do better in this phase than more fats. Those are the two essentials. Then carbs is really where I start to play around with adding that in and seeing how that increases their performance specifically in the gym. That's one of those where you can really see the difference when you start adding carbohydrates, when that really wasn't very high for a lot of clients beforehand. If I actually like to push a little bit more with protein, I'll push to the upper limits of 1.5 before I start to do other macros. I just find that if we're trying to stay lean and we don't want to go over it all and I have room where they're at 1 or less grams per pound, I'll start pushing the upper limits of that before I start. And we're also taking into consideration they're hitting the essential fats, right? You're getting the fats that you need. I prefer to go- Make sure you have good fiber with that. So I'm going to prefer to go the protein route first before I start to go over in the carbohydrates. Because here's another thing you have to consider when you start to increase carbohydrates. For every 3 grams of carbs that you add to your diet, you're going to hold on to an extra 3 ounces of water, right? So it's a nice exchange as you start to add up.  And now all of a sudden you're seeing weight gain go pretty fast and it could throw you off on if you're doing a good job because you see the scale go up. You're measuring it.  That's something I've noticed specifically, maybe I am a bit water-retentive, but man, I could just feel the strength gains in the gym as a result which then motivates me to then push it. No, that's actually 100% right. I experience the same thing. When you have a little bit more fluid in your body, especially if it's in your muscle, they tend to contract harder and perform a little bit better. This is why. We're splitting hairs right now because at the end of the day, if you're trying to bulk, you probably shouldn't go below one gram of protein per pound of body. And I say probably because there are those people out there that might have digestive issues with that much protein, in which case at the end of the day, by the way, you have to be healthy. You can't follow a protocol. If you're trying to gain mass or muscle and you're unhealthy, it's not going to work. So if you do move your protein up to a gram or 1.5, as Adam said, per pound of body weight and you find digestion is terrible, you don't feel good, bring it down, increase the calories with one of the other macronutrients. One thing is for sure, you definitely should not be too low on carbs or fats. I don't think a keto diet, for example, is a great way to, even if the calories are high, in my experience, for most people, it's not a great way to gain lean muscle. Now, in the cases where that's an exception, you may be somebody where your gut health really benefits from going super low carbs, in which case health trumps all. You may be somebody where too many fats does the same thing to you, in which case I'd say, bring the fats down a little lower. But in most cases, you don't want carbs or fats. You don't want to be on a low fat bulk or a low carb bulk that typically doesn't work well for a lot of people. Now, the most important thing when you're trying to add lean body mass is to send an effective muscle-building signal. If you don't do this, you're not going to build muscle. You can add calories all you want, add protein. Your body has no reason to add muscle. So, you want to follow a routine that really revolves around muscle and strength gain. I mean, it's got to be the goal, right? That's your goal. Yeah, you don't want to go into a HIIT workout or like a plyometric type of training or circuit or orange theory type of thing with this intention. No, I would say the range would be between power lifter and bodybuilder. That's the kind of program you want to follow. The program that we have, the programs that we have that would be great in a lean bulk would be like MAPS Anabolic, MAPS Aesthetic, MAPS Strong, MAPS Strong is on sales half off this month. That would be a great lean muscle gain program. But yeah, a HIIT program or a program that's working on stamina and endurance, you're not going to really do well with those because they don't really send a loud, hey, build muscle type of signal. Now, I also like so and there is an exception to that rule and that is it depends on what I've been doing also, right? So, when I make a transition from a bulk or a cut, I also like to transition my programming at the same time. So, if you were following a MAPS Anabolic and that's what you've already ran and then you're going to transition in a bulk, I would change to MAPS Split or Strong or something different that's novel because there's benefits to that, right? Like Sal said earlier, when we were talking about calories, the same thing goes for programming that your body gets efficient and adapted to whatever it is that you've been doing. And so, if you've been doing something consistent, training a certain way, a certain modality, and you're about to make a transition to either a bulk or a cut, it's also a really good strategy to change your programming up because it's going to be novel. But that program should still be a muscle or strength focus, right? And that's why I use the analogy of, okay, let's say you're running Anabolic, making it to an aesthetic, you know, Split or Strong is a probably more advantageous strategy than going to a hit workout or maybe MAPS Performance. You're looking at MAPS Aesthetic, MAPS Anabolic, Strong, Split, those are probably the MAPS Power, you know, those are probably the best programs to build if you really want to build muscle. God, that's power lift would be an incredible one, actually. That's another one, right? Now, here's another myth around bulking that I believe for a long time, which was to eliminate cardio, to zero cardio, right?  Now, I discovered this as a myth years ago. I remember I was doing, you know, I was going through this process of trying to gain, I was always trying to gain muscle, but I was, you know, trying to attack it pretty aggressively. And I remember one of my trainers, he was a pretty muscular guy and, you know, he would, he was laughing because, you know, one day he was on one of the spin bikes and I was going to go take him through some sales training. And he said, Hey, would you mind doing it while I'm doing the spin bike because I learned better when I'm moving. And, you know, it helps me out. I said, I don't care. Of course. No problem. So I went in the room, the spin room with him. I got on the spin, the spin bike next to him. And I started, you know, doing my, my training with him. And I was, as I was talking with him every once in a while, I'd start pedaling the pedals and I find myself, you know, at a breath. And the reason why I was at a breath was I was always trying to build. So I avoided cardio like it was kryptonite. Like this is anti muscle. I'm not going to do it. And he commented on it. He goes, man, he goes, your cardio is really bad. And I started laughing. I said, I know it's terrible. I said, but I'm trying to gain muscle. And he goes, you know, I, I tend to gain more muscle if my cardio is at least pretty good because then, then I'm not so limited when I do squats and deadlifts and my health's a little better. And then it kind of dawned on me. I'm like, you know, if I'm getting winded by messing around on a spin bike while I'm talking to this guy, maybe it's preventing me from building muscle. Maybe my health isn't good to build muscle. So what I did is I started incorporating just some light cardio, some hikes, some incline treadmill work, a little bit of the stationary bike. And lo and behold, I found that I built more muscle. And the reason why I built more muscle was my health improved. So yes, you can overdo cardio. Overdoing cardio can cause you to burn too many calories and maybe send a wrong signal, but eliminating cardio might reduce your health. In which case, if you're not healthy, good luck trying to build muscle. It's not going to happen. Well, you know, a good example of this or a good gauge I like to use. And I know the Rhino, right? Stan Efferding talks a lot about 20s. And if you can't do 20 squats, you know, and do about that's a great measure, right? Three sets of that, then your cardio endurance is limiting your potential because I'll tell you what, one of the things that made my legs explode was running a phase where I was running 20 sets or 20 reps of squats. It's just, it's brutal and it's so novel and very few people like to train up in that range. And you'll build muscle even though it's not in that one to five rep range, which tends to be the more typical place that people stay, going and doing 20 reps of squats, if you've never really trained that way consistently, I'll tell you what, we'll definitely bulk you and build some muscle. But if you can't do it because you're so gassed because you don't have the cardio vascular endurance, it's hindering your potential to build muscle and bulk properly. Totally. Yeah. And I think about this too, of low frequency or, you know, low intensity type, you know, movement and activity throughout the day too. Like staying in remaining active is another signal in itself that your body wants to respond and promote, you know, more muscle and strength to provide stability and support around this movement. And so like one thing to consider too is like cardio comes in various forms. It's not just like running around on a treadmill or like going out and running or jogging or it really is just staying and remaining active and frequently moving. And that's a signal in itself, which, you know, I think is is relatively not talked about enough in terms of neat and being able to do things constantly throughout the day. That adds up to, you know, quite a bit of extra caliber. Yeah. Daily walks and hikes was my favorite way. Yeah. That was my favorite way to do it. Well, I'll think of this too. That doesn't compete with the muscle signal. A big part of bulking obviously is or the whole part of bulking is building muscle and, you know, a big part of building muscle is the recovery phase is the ability to recover fast and efficiently so you can build more muscle and staying active and, you know, keeping your knee up and moving and doing cardio is only going to facilitate recovery faster. Right. So you have to factor that in. Now that being said, there's also a balance, right? Like who I'm talking to, there's always going to be that individual variance and us always saying depends because there's also that kid that I was when I was, you know, 20 years old that was wakeboarding, snowboarding, basketball, playing sports all the time and lifting weights seven days a week that I was getting plenty of knee, plenty of cardiovascular exercise and endurance that it was hindering me from getting enough calories. It was just hard to keep up with 4,500 to 5,000 calories. And so you need to know that about yourself. Like if you're somebody who is extremely active, you don't need to go out of your way to probably do more cardio if you're already that active. Well, that all comes into factoring that T.D.D. T.D.D. Yeah. So basically you're taking your maintenance of calories, but also factoring in what that activity looks like for you individually. And so if you can really nail that down, you'll have a better idea of like not to exceed that or to like maybe pull back a bit in order to allow room for you to build muscle. Yeah. T.D.E. stands for total daily energy expenditure. Just means how many calories you burn throughout the day. Speaking of high rep squats, you know it's funny. Back in the day, the old-time muscle builders and strongmen, which I love looking to for wisdom because this was before anabolic steroids, before all the bad information was coming out in the muscle building magazines or internet that were driven by supplement sales. They didn't even have creatine or oftentimes protein powders. So they just did what worked. You know what they used to advocate for? For building big muscular legs. 20 reps sets of squats. Deep breathing. These are called deep breathing squats. So what they would do, and they didn't do cardio back in those days. It was just, they were probably active in their jobs. Let's be honest, back in those days, people were pretty physical, but they didn't go and do cardio, but they did lift weights. And what they would do is they would do sets of squats and in between every rep, they would take two or three deep breaths and then they'd do another squat. That's going to be a little bit of cardio. Not even doing that is hard. Imagine taking the deep breaths in between and then having to squat. And they would say that it was just phenomenal for building, you know, good muscle. The next thing, which is this is, this next one is very important, regardless of what your goals are. But it's especially important if you want to build muscle, which is get good sleep, prioritize good sleep. Now, remember, your body does not want to build muscle unless it has to, because more muscle means more calories to support and keep you alive. Your body's always trying to, you know, increase it or improve its odds of survival. And because we evolved or our bodies evolved where food was scarce and things were dangerous. It was always on alert and ready to say, Oh, hold on a second. Let's, let's burn less calories just so we don't need as much food. Well, lack of sleep is a great way to tell your body not to build muscle, because lack of sleep is a strong stress signal. And if you think of for most of human history, if you're not getting good sleep, it's probably because you weren't safe or it's probably because you were trying to find food because you weren't able to find food during the day. Not sleeping is a fantastic way to lose strength and muscle. In fact, I don't, I can't, I shouldn't even have to convince people. Everybody listening right now knows exactly how weak they feel when they go to the gym the day after they get terrible sleep. It's just, it's a terrible one. So I tell people this, we all prioritize our workouts, we all prioritize our priming and the pre-workout and, you know, we have our programming set, but we treat sleep as a total afterthought. You know, we all expect to just lay in bed, hit the pillow and get excellent recovery muscle building sleep. We do at least till we get in our 40s, right? Or close to our 40s. And then we value the skin out of it. I just really think it's that like, I think we're just so invincible in our 20s that it's like, I don't care. I really believe that because it comes easy. I really believe Adam today could not go back and convince Adam of 21 that he needs to do sleep. That's why I like, you know, it's funny. If Adam in his 20s had all the responsibility of Adam in his 40s, he would be convinced because this is what I remember. I'm like, you're right. I did the same thing, but you also in your 20s had the freedom. You didn't have all these responsibilities. You had the freedom to like sleep all day on a Saturday. Yeah. I don't, I can never have that opportunity now because I have kids in responsibility. And you, I think you become just more aware of your own body. Like I don't think that I wouldn't have benefited from it in my 20s. You know, I absolutely, I just think I was so stubborn back then and I thought I was doing just fine. I probably would have seen twice as much results in my 20s had I prioritized it. Now, when I see, and I guess older, wiser, smarter me now is I can move my way, change my body composition relatively fast because I know how to turn all these knobs really well. And sleep is one of them that for a long time wasn't one of the knobs that I focused on and is a game changer when you do. And it doesn't always mean to like, you know, like it's inevitable, right? You're going to have a not a great night of sleep.   You know, that's going to have these things are going to happen. Right. Right. So, you know, these things are going to happen. And when they do happen, learning to adjust the workout to it, you know, and really try, I was having this conversation actually this morning with my client.   So if you know that you didn't have the greatest sleep ever, and you were planning to do 20 rep squats that next morning, maybe that's not the best morning for you to train that way. Maybe you take it a different day or take it easier and leave the day that you get really good rest to get after it in the gym. I just, I have found that when you learn to navigate that way with your workouts, your sleep and your nutrition, your body just responds really well.  It doesn't, it doesn't really respond the way you think. Where's the time for all the muscle building? No, it all, it views it all as too much stress. It revolts. You can actually lose muscle that way. Right.  You can actually lose muscle. I've actually seen this happen on people before. And I'm not giving you the, I'm not giving you the excuse to not go to the gym now, right? Or, you know, Adam says, if everything's not perfect. Yeah, yeah, right. So you gotta be careful, you gotta be careful because some clients are just waiting for that, right? They're like, Oh, you don't need to work out. Oh, great. I'll take the day off. No, you just, you work more in, you take it easy. You back off the intensity.  That's still good for you. That's still beneficial.  Totally.  And what I mean by that is take it seriously. So here's a few tips that typically make a pretty big impact on somebody's sleep quality for most of you. Okay. Number one, about two hours before bed, make sure you shut off all electronics and go by dim light in your room or in your house. Now, if this is not feasible for you, if you need to be on electronics two hours before bed or you like to watch TV right before bed or you can't turn down your lights because you got kids or whatever, then try wearing blue light blocking glasses, blue light blocking glasses, block the light that comes from electronics that most affects your brain because here's what happens. When you go to bed and you lay on your pillow, it takes your brain a second to register that the sun has gone down. So for most in human history, this was natural. We'd be outside. We'd be doing things. The sun slowly starts to set. Light starts to get darker. It gets dark. The brain has already started registering. Oh, it's almost time for sleep. Then when it's time to go to sleep, your brain is prepared. You lay down and you get right into that quality sleep.  All right, give us a second to get ready. And it delays that. Even if you fall right asleep, because I know some people will say, well, I fall right asleep when I hit the pillow. So I don't need to do that. Studies show that although you're asleep, you're getting less of that quality sleep. And they do this by measuring all the stages of sleep. So do that. That's number one. Number two, don't eat right before bed. A lot of people have issues with sleep when they do that. Make sure the room is cool or cold. Sleeping with minimal clothes seems to improve sleep quality in a lot of people. And then if you need something to help you relax, if you tend to be one of those anxious people, you can try some natural herbs. Passion flower has some natural relaxing properties. Although you can't use passion flower all the time, but chamomile is great. Chamomile is so mild that in Europe, they oftentimes will recommend it to children. You can drink chamomile on a pretty much regular base. It's the very, very mild, but natural, relaxing kind of sedative. I like to do that about an hour before bed to kind of ensure that I'm relaxed and I get to go to sleep. Now, the next question is when do I stop? When does the bulk stop? When do I start to reverse gears or whatever? The big sign for me is when the strength gains stop. I'm not getting stronger right now in the gym and no matter what I do with my programming and calories, the strength isn't really going up. That's when I know that, okay, my body's had enough of this signal. Now it's time to kind of reverse gears, either focus on mobility or maybe do a mild cut, do a real light cut to kind of change the signal a little bit. That usually gets things moving again. So we didn't really touch on that. I think that's important. So we kind of, we talk a lot about cutting and bulking and we recommend mini cuts and mini bulks, which are relatively short, two to four weeks tops of staying in a phase of cutting or bulking. And so if I'm in a bulk phase, I may extend my phase longer than four weeks of bulking. I may be bulking for as long as six weeks, but I will interrupt it with little mini cuts. And that may just be, you know, a few days or even just one week of a more lower calorie diet for a while to interrupt that and to go back on the bulk. I definitely recommend that. That's like one of the way and I'm watching, so I'm watching strength, I'm watching scale. And if I feel like I've started to plateau, then I'm going to interrupt that by going the other direction for a little bit. And so, and that, and this is the individual variance that may be three low calorie days. It might be a whole week of kind of lower calorie days and then go back to your bulk after that. Body responds really well to that versus just constantly trying to push calories, push calories for extended periods of time, five weeks, six weeks and beyond. Yeah. And I like this because it allows you to continue this building process for a long period of time because you are interrupting it with these shorter periods of, you know, maintenance or lower calories. This is extremely valuable for women who are trying to balance hormones. Whenever I'd work with women who have gone through long processes of dieting and overtraining and their hormones are all over the place, we would do, we would build, we would focus on building for a long time. But I would interrupt it with a few days or a week here and there of maintenance or slightly lower calories just to minimize fat gain. But the whole, the overall process would maintain until we'd start to see hormones start to bounce. I've had female clients who, you know, couldn't get pregnant. We went through a building phase and then finally were able to because things bounced up. Same thing with men, not as common, but sometimes guys who stay lean all the time, the testosterone suffers quite a bit. And through a building phase, you start to see testosterone levels go back up. I also like that strategy for people that struggle with being able to eat enough calories because they're just not hungry. Right?  I like to reverse out and go low for a while. A lot of times that will stimulate that appetite again. They'll be like, Oh my God, I went from being stuffed all the time to now I feel like you're starving me all of a sudden. And then now we go back up that sometimes will help stimulate them that appetite and then wanting more calories. That's a big indicator for me, especially like the inflammation, inflammation being a factor in that as well, like being on a higher calorie amount consistently, like my digestion gets affected after a while, like I could feel the, you know, those, those common symptoms of like being under a lot of inflammation where the achy joints, things like that. But yeah, like, to be able to interrupt that and then go back into a bit of a cut will really help to kind of relieve a lot of those issues. Now, here's, here's another tip that'll help you with this. Try to stay away from, you know, overly processed or highly processed foods. And here's why, not necessarily because they're unhealthy, although usually they are not as healthy for you as whole natural foods for the most part, but mainly because those foods encourage you to eat more. This is just what they do very, very well. So if you're already in the mindset of gaining and you're throwing in these hyper palatable, highly processed foods, the slow gain that we're talking about, not going to happen. It's going to turn into a fast bulk or what they call a dirty bulk. So I would say try to avoid the heavily processed foods, unless you're somebody that really struggles with appetite, which is pretty rare. I'm glad you went that direction because I know there's got to be somebody that who's listening right now who struggles with getting enough calories, especially trying to stay all clean. When this, this applied to me when I, especially when I was competing the real hard gainers maybe. Yeah.  Yeah.  Yeah, right. It's just, so a good strategy is to hit what your body needs through all whole foods and natural. This is, this was the rule I gave myself. If I was going to enjoy a five guys burger or I was going to pile on some, you know, processed type foods in the diet, if I was going to allow that in there, I first was going to get what my body needs, the protein intake, get the good essential fats and my basic carb, the basic macro breakdown of what my body needs through whole foods. And then I would use the hyper palatable foods to help push me to that caloric intake that I needed. So that's just a, there's, there's no great science to support why that's better. I have just found that works really well for me. It's worked well for my clients is to go after getting everything through whole foods first and then you use those hyper palatable foods to help push you beyond that. In that case, I used to say this, I used to say, I want 80% of your calories to come from, at least 80% to come from unprocessed whole natural foods. And then I would allow the 20%. Just because if, and this is only for some people, people like, like, you know, what, like Adam, like what he's talking about, because when I would allow other clients to do this or even myself, it very quickly, inevitably would spiral. Oh, it would spiral every time. Because remember, those foods are really, really good at getting you to eat more.  This is really only, it mostly applies to my male clients. It was rare that I had a female that, you know, I couldn't take her from 1500 to 2000 through healthy calories. It's when you start getting up to those numbers, like 4,000, 5,000 calories, that's a lot. I mean, that's a 1,000 calorie meal, 1,000 calorie meal four or five times a day. Oh yeah. You know, and if you're doing that through, like I said, whole foods, that's a monster mountain decline for some people. So that's the only exception to the rule that I would say that I would do that with. But I know there's people listening that can relate to that. So I wanted to address that. Excellent. Look, Mind Pump is recorded on video as well as audio. You can watch us on YouTube. If you like listening to us, imagine how much you like watching us. So go check us out Mind Pump podcast. Also, you can find all of us on Instagram. You can find Justin at Mind Pump Justin. You can find me at Mind Pump Sal and Adam at Mind Pump Adam. The fitness industry also started to come up with terminology that would attract women. So, you know, for men, you could definitely attract them to resist the training by saying build muscle. But for women, if you said build muscle, then you would elicit these images of big bodybuilders. So like, we can't say build muscle. We got to say something else. So they created the term toned.


At the Business Forum we presented the case of Nairobi City Water, a well-attended forum so this was very nice and exciting for us and at this forum we were able to showcase the good work that we are doing but we're also able to share with the people who participated the challenges that we have as a water utility. The innovations that we've done at Nairobi Water is something that the whole world can embrace and benefit from. We've had a lot of challenges in the informal sector as indeed many countries have semi-formal or what we call informal sector is underprivileged areas where the people live but they still get water and they still have the meters. Access to these is very hard. So when our mobile field agents go out there and people haven't paid their bills they complain why why they never paid their bills. We tell them Jisome Mita. So this is Jisome Mita is one of our innovations which is called Read Your Own Mita. It's a supermarket principle where you go to the supermarket you pick what you want bring it to the teller and I'll charge you and of course you trust that the people will pick what they want and give it to you to charge them and not pocket it.  So a lot of people are now honestly reading their own meters sending us the meter reading and we're giving them the bill and their pain and it's all it's all it's all very modern. So that's the one element of what we can share in terms of our innovations but on the other side as a utility we don't we have a shortage of water and generally we have a 700,000 cubic meters or water requirement in the in the county of Nairobi in Kenya but we only have 500,000 cubic meters of water when we're pumping from the from the reservoirs at 110 percent so we have a shortage of 200 cubic meters of water 200,000 cubic meters of water a day so what I'm hoping to gain from from being here in Brisbane from all the water experts is his answers that they can give us that we can be able to to satisfy that shortfall and there's so many innovations that they have you know that we've discovered you know we've attended all the all the all the sessions that have to do with rainwater harvesting with groundwater obstruction and and various other solutions that we are finding non-revenue water our non-revenue water stands at 40 percent and 15 percent of this is due to leakages dilapidated reticulation system so you know we we're finding all these innovations in this exhibition on how we can sort that how we can detect leakages if we sort out that 15 percent you know that's 200,000 right there and if we are able to reduce the non-revenue water even more then we fulfill that shortfall so the conference has been helpful to us as a utility not as a water service provider in finding out how we can find bridge that gap of a shortage of water


from the CoreSeph team to talk a little bit about our object storage, the RADOS gateway in SEPH. Hello. Thank you for coming so early on Sunday. I know it's hard. I'm a RIT. I'm part of the SEPH team in RADAT and I work on Cloud Object Storage in SEPH. And today we're going to explain what Cloud Object Storage is, how it's different to regular storage types, a little bit about SEPH. So first, who uses SEPH? Not much. We need more hands. So we'll explain what SEPH is, how it's built, and then we'll talk about for this gateway, who is the part of SEPH that provides Cloud Object Storage interface. And of course, we'll have time for a few questions. So in general, I prefer people to ask questions during the presentation, so if someone needs a question, just raise your hand. Let's start. What is this Cloud Object Storage? So we have block storage. Anybody who uses block storage? Yeah, of course. We all do. So storage is divided into those fixed blocks depending on the device. We don't have any metadata related to the data. We just write the data somewhere in the device of SEPH length. And the application needs to manage to know what exactly it's written there. Where it's written, you can have several devices. But it's really fast. Well, first of all it. And today we're going to say it's really fast. We have the other protocol, fibercharm, SCSI, SATA, iSCSI, and some people even use fibercharm over the internet. But using block storage is really hard for applications. So then there are five systems. So here the data is organized. We have a high array of directories that contain files and other directories. We have users. We have metadata. For this data, the file can be in any place. You can override it in the middle and allocate on demand. It's much easier for the application to use the storage. But it's slower than block. There's lots of arguments. Sometimes five system people, but it's slower. Because of the all metadata and you are here on the link. Not all five systems, but many have shown semantics. So you actually can let the file read only or complete me for you. And two different applications can use and write to the same file at the same time. We have block of five system protocol like XC4, XFS, and so on. And we also have network file protocol like NFS and SMB. And F2 is the effort protocol by the class they decided not to use it anymore and they're moving to SMB. But then came something new. It was the cloud. So we had that problem before the cloud came. We saw the studies growing and growing. So people moved to more distributed storage systems. And writing a distributed file system is really hard. I don't know if many of you have tried writing a regular file system on, but when you try to distribute it, the later they are, you need to sink it all around. It's a problem and there are a problem with just the people you can say. But in the cloud it became even harder because we're not only talking about a large amount of data that it accessed all around, but we're talking also a large, really big data chunks. And then came one company and then came the object storage that existed before the cloud object storage. But it was mostly like a niche, I guess, and I did research stuff on object storage, but it wasn't used as a standard. But nobody used it. But then came Amazon, actually. And when they started their own object storage, it caught up. I remember it was something like, I guess, ten years ago when S3 was launched, and I thought, wow, this is the way to do storage. I thought it really was amazing as a storage person. I was learning IBM research and actually said, no, we need to do something like that in IBM. But of course, IBM is not good at being innovated and they never did anything like that. So the idea is very simple. One, we're talking about cloud environment. So you want the API to be really for cloud. So that means it should be HTTP-based, so that's West API. You want some of the amazing of the data, but the complexity of the fly system is really hard. So it's just two levels. You have this Amazon from the buckets, Swift called them containers or pools. So just the container of objects is the way to organize your object into groups and maybe add some properties for that. So that's bucket, and inside the bucket you have those objects. And objects are not just data. You have the data, you can add them all sort of metadata. Some are fixed and some you can decide on your own. So you can let them find them and know what's the data in them. You have users and tenants, which is like an umbrella for user to share the same data between them. You have authentication, ownership, access control list. And you talk about large objects, really large. So that means you need lots of storage. Because those are large objects, usually objects are immutable. Again, you write them once, if you decide to change them, you need to actually override all the objects. You cannot write in between. And it's much more efficient for those large objects to be immutable and it simplifies the allocation. So the protocol today, the most common one is Amazon S3. It's the richest one. And I don't know what scale Amazon S3 is, but I'm sure it's huge. I cannot imagine how much storage S3 has. In Epistar we have Swift and there's also Google Cloud Storage. So this is the ground around the API looks. Why is an object get, this is a bucket. Create an object, bucket, get, read the bucket. You have actually, it can be more complex because you can read also the data that I use in head. You can delete a bucket, create an object. But it's not a single copy of version. This is a simplification because as you see there's some headers there. Usually there's lots of data that says all sorts of metadata or maybe make the operation more complex. So we talked about really large objects. Anyone here ever downloaded stuff from the internet and you lost connection, and you need to restart the download. Everybody, it's really annoying. And then it takes a lot larger but we can get to jiggle size. So this is can be really hard. So for that we have the multi part. You want to upload or download an object but you want to maybe stop it, maybe retry. So you take a big object, you divide it to small parts and each part is being uploaded or downloaded parallel. So you can handle network problems. And then on the internet you can continue where you stopped. And you can stop, start, upload, download. And also it's good for streaming for example. When you don't know the size of the objects you're actually going to upload or download. Download usually knows but upload. You sometimes generate the data when you upload it and for that you use multi part. But it's harder for the stores because until you finish your upload you don't know what the object will be and we cannot commit it. So we need to start all those temporary parts. And sometimes you will have failure and we start the upload completely again. So we need to in the background to clean all the extra stuff we got. Another feature which I really like. So here we have used here VMS. Oh no one. So remember VMS? We have the file version. When you write on the file you get a dot something. I really liked it because sometimes you by mistake delete stuff. And it will be good. You always have the previous copy. So then in cloud storage we have versioning. But if all buckets, it's per bucket. But if all buckets are not in versioning that you can elaborate and that's mean. When you override the object it creates a new object with a different version. If you delete the latest you will still have the old version. It's really helpful when you delete stuff by mistake or overwrite by mistake an object. And cloud objects are really really cool stuff. I didn't talk here about authentication. Because every protocol does it completely different. The main difference between Google Cloud Storage and S3 is authentication and it's incompatible. Swift does it differently. Some use user passwords. Some use user and a key and a secret. Everything is really different. So authentication is complex. And we have object life cycle. For example you can set a date in the object and when it gets to that date called object exploration. Website can be deleted automatically or moved to cloud storage. And lots of cool features. Any question about cloud storage? Let's talk about S3. So S3 is a set file pod which is the family of bucket poses and squid. So all our versions are called of one animal that name. So the latest stable version is dual. I think that's one is dual. If I remember. So S3 is open source. This is our github. We have set all under it. It's all the S3 code. It's not only S3. We have our own testing framework. Call to Trilogy is also open. And we have additional tests. We have S3 tests. S3 compatibility. We have other components of S3. So S3 is open source. We are in problem. So it's open source. We have software defined storage. Well, we are in the software defined storage room. That's mean it can run on many kind of platforms. You can configure and adapt it to different topologies and scale. It distributes system and like you say, distributes system. It doesn't have any single point of failure. When you have a large number of nodes, you cannot handle a single point of failure. We assume everything will fail. Large scale means failure happens. It's massively scalable. It was built to be large scale. So we say POS3 can be three nodes, but the minimum is five. And I actually recommend more. It's a large scale system, not for two nodes, three nodes. Because we are large scale, we assume that we have to either replicate data or use it as a coding to be more efficient space. Because we assume they don't have that less, so we need more copies. It's a large system. Failures happen. So we want self-healing because you cannot handle those failures manually. Everything should happen automatically. And we have unified access. So we have self-healing as the name. It's the file system access. It's a positive complying file system. You can use our client fields or our kernel client and there's integration to OpenStack Manila. And you can use NFS Ganesha with it for NFS and Samba for SMB. And it is the block interface. Many know it from OpenStack. It's integrated completely with QMU. So you can use it with QMU for Xen or QMU for KVM. And you can use the kernel client if you want your own look device. And we have BodeSketway, which is a component that provides the cloud object storage. And then if we solve, we have Redis. And I'm going to speak a bit about Redis. So Redis is a reliable, autonomous, distributed object storage. So as you see, it's an object storage, which is interesting. So when self-started, it was to build a very fast, scalable, distributed file system. And the style would Redis to be as the rich object storage that you can build the file system on it. Easier, please. But a distributed file system is never simple, even if you have distributed objects storage underneath. And in the meantime, it took to develop CFFS, the StyledRBB, and Redis Gateway. And now we also have CFFS as a product. So what Redis does, it does all the distributed stuff. So it does all the replication and all the ways you're coding. It's a flight object instance. And we call, we have a pool of objects, and you can configure it to pool. It could be a pool of very fast storage, this is this, or pool of slower storage in the hard disk. It could be different application. It could be freeway, it could be various accords. CFFS is a strong ecosystem system, and it's software defined. That means it's aware of the infrastructure and the topology, and you can match it to different architectures and systems. For placement, we have a house-based algorithm. We have a house-based algorithm with no lookup called crush. And we want performance, so we serve the data directory to the client. So we have it about crush. Crush is our placement algorithm. And we wanted an algorithm because it's the last case system that doesn't require any lookup. Lookup requires some central area. You keep the table of the lookup. You can replicate it, but it's not very efficient in large scale. It's a bottleneck. So crush doesn't require any lookup. It is topology. So that means you can actually put in cloud. You can say this is work, and I don't want to place two copies on the same work. So you choose nodes that are not on the same work. You can configure the application. You can do welds. And it's really fast-calculation, deterministic, and it's evenly distributed. That's why we call it solder-under, because that's where we can benefit from all nodes. So a surf-virus cluster has two kinds of nodes. The first one is the object storage device. Those we have lots of nodes, demons. Tens to ten halvalents. I think ten halvalents a lot, maybe thousands. And we have one OSD per disk. You can put an OSD on a wave, but it's a waste because we do the application ourselves. There's no reason to do additional application on the storage layer. And it's main thing it does is serve the object to the user. It's a smart storage node. That means it's spinning. And in case of a failure, it does the recovery automatically. The OSDs are talking with each other and we'll work with care. If a new node comes, it will rebalance the storage. The archive of nodes we have is the monitor nodes. Based on all the clustering logic, they'll maintain the cluster membership. So if a node fails, the monitors get a notification because it still notice that the OSD is not responding and it will notify the monitor there's a failure and then the monitor will spread it to the other OSDs. And when you add an OSD in the same way, we have a small number of those nodes, three, five, so on. They do use boxes. It doesn't have any data to the users. It's just for the cluster memberships. There you are. So we have this cool object storage cluster. We want to access it. So we do need borders and you actually can use these borders if you have your own application and it really needs lots of performance and you're willing to actually interact with the others, apply directly and you can use, actually some users use the borders directly. It has dined into super spicy, girl, Ruby, Python. I don't remember. Probably more. And it's a very rich API. It's not just a sweet, wide object. You have the key value store. We call it OMAP. So inside one object you have a key value store and you can use this to store. For example, the five system stores. The director is in an OMAP and I just get where the bucket index is the OMAP. It supports atomic single object operation so you can update attributes and keys and data on an object in one operation. It has snapshots for objects. Objects are mutable. That means you can actually partially override objects. And we have web clusters are very similar to storage procedures on a database. You can actually write code that will run directly on the OSD when an object is changed. It's a really strong feature. It allows lots of performance. We use it all around the services. And we have a watch notifier service so you can register an object. And when the object is changed, we get a notification across the cluster. Everyone registers notification. So it's a very strong API but it's not a standard API. It's not block interface, file or object. Cloud object. It's your one. And if you really import a performance or you really need to make the effort, you'll be really cool. Any question about self in German? Yeah. Just a few words about self in what's your question? Okay. First, all these are divided into placement groups. And as we always need to replicate one another, one can be the buster in some cases. In other cases, just we replica. So we talk with each other and they can detect when there's failure because they need to talk with each other and then if they get an error, they notify the monitors and then the cluster starts to under that case. So you need that FD that failed. It's taken a while to mark it as failed. The pen is failed. You know all the data it contains and it will be replicated to other SDs. So then they do it automatically. It'll depend on the size of the object. But the maximum size of the object in the radius is four mega. So four mega will be, let's say you have three ways of replicating. So four SD will have those four mega. If the object is larger, then it's more complicated. Do you have to retrieve the complete object? No. You need just one. Yeah. You need one to read. To write, you need three. That's all. If it's three ways, you need three copies. We write three times, but you read, you need one copy. Yes? Many lower. If that's the... Of course we prefer many high quality. Yeah. But the more you have machines, the more you can do large scale. Now we're going to talk about more about Fedesketware, which is the component in SEF that provides the cloud of the search. So like all the components of SEF, Fedesketware uses little weather to communicate with the others clusters. So we have this cluster of OSDs and monitors and that's where the data is stored. Another great way is a service built on top of that. So weather is object storage. So that's called, should be simple. We can have cloud of the storage, but life is never simple. So it's not just to provide the rest of the API and matching the API we have. When we look at our object and for others, another way or cloud, we see some difference. So first, the biggest size of an object is four mega and we're talking about cloud. So we talk about really large objects. So we'll need some way of taking bigger objects and divide them to those four mega size objects. So weather's objects are mutable, but in cloud we talk about immutable objects. The hardest part is that the pros inside of others are not indexed, but user want to list all the objects in the bucket sorted by name. That means we'll need to add some indexing in the bucket to allow this listing. And weather says per pool a CL. So pool is like a bucket, but we need a CL's per object. So even in spite of the fact that weather is object, we still need to add a layer to implement the cloud of the storage on top of it. So we have the weather's category cluster. We save all the data inside the weather's cluster. Weather's gateway is stateless. So in case you see that you have lots of actions and operations and the weather's gateway is loaded, you can just run another instance of weather's gateway on the same set cluster and both can work together and continue.  So again this is object storage. We have users and tenants. We have buckets, objects. We have metadata, per bucket, per object. We have access control list, per bucket, per object. We have authentication which is really complex because we support several protocols. Today we support two more cloud of links protocol as we enswift. In many cases you can use both at the same time. But sadly they are not compatible. So there are cases that it won't work. You can't upload multi-part with Swift and really it will mess with you because they sign differently the calculator, the signature differently. Versioning is very different. You cannot use both. Versioned bucket promise free will not be versioned when you access it from Swift and other way. The authentication of course is very different but we do support Keystone files free. So that's maybe okay. We also support NFS. When you say that NFS is a file protocol, yes it is. It's not a full NFS. If your main workload is a file system, the CFFS, it's for users that mostly use object storage and they can use the NFS. We use NFS gamutia on top of we call it a library, we call it a GW to allow that. And it's for migrating from NFS to object storage or exporting a bit. And also if you have one, this legacy application that made this NFS very basic stuff, then you can use it. But for full scale NFS, you use FFS or other NFS stuff. So we try to build let us get very accessible. So a request goes for all the layer one after the other. We have two layer, three parts that everyone can access all the time. I'll go a bit about those. So first we have the front end. Front end is what provide the rest API actually. So it has to, we need HTTP. So with two layers, the first is the old and un-recommended way. So we support fast CGI with Apache and probably other web servers. The reason it's not recommended is because fast CGI is lots of security issues. But sometimes if you already have your own Apache and you handle the security issue with fast CGI, it can be an option. Today we have also, from Hammer, Python actually, I don't remember. We have Civot Web, it's a web server inside of the wide escape way. So we recommend that. We then we go to the rest layer. It's actually the layer that converts from past the dialect between the protocols. So it passes S3, S3 if the other API. Then it goes to execution layer. Which is the common layer for protocols. We don't want to write code twice. So we try to use as much as common code handling different protocols. The next goal is the layer that talks to Redus. It's not enough to use the Redus. We need to do some stuff on our own. So for example, we need to get faster. We do the object striping, atomic overrides. And all the bucket index handling. And we also, it contains the object classes, the run and RST. We have quarter, and we have quarter per user, quarter per bucket. We have the execution layer, because in many cases, in many layers, sometimes you need to educate again. So we support AWS free, AWS four, Keystone two, Keystone three. And that is what we're going on, unless yes, but hopefully it will be end of carbon or maybe in luminous. Objects are large, so we don't delete them and free the space immediately because it takes times. So it will move to a garbage collection in the background as a process that contains the large objects. And if times, I'm going to skip some slides. So this is how we build objects. We take an object, we have a head object and tail. All objects have a head object. It contains all the object-mated-rate attributes and up to 15, 512 cases of data. So small objects only have an head, large objects are stripes and several tail objects. To have a fast access to objects, object names inside of it looks something like that. So the head, remember, 123 is the bucket ID. It's not the name because bucket can be named bucket, so it's a unique ID for bucket. And then the object name, that means that we don't need to do any lookup in order to read the head because it contains a metadata and many cases want to do metadata fast. And then the tail is the bucket ID and then some UUID and depart. We will do the bucket index. So bucket index is just all the objects in the bucket sorted by name. But when we talk about clouded storage with cases that one bucket contains millions of objects. And then the bucket index is also a bottleneck for performance and also because it's in the end stored in an other weather subject if we pass one object line, it's also inefficient. So first thing, if you have lots of larger objects, the search number is up to whatever K object for one bucket in is that's fine. If you have more than one under case, then you need to use shouting. We collected bucket index and split it to several objects. Depending on the number of objects you decide the number of charge you want. We have now support for offline shouting. So in case you didn't reshare the bucket and suddenly you got to large number of objects you can reshare it. I think it's in the summer, the summer, the 10 and it's in, will be in June and there's newer versions. And we're trying to work on the online resharing that you will need to offline the bucket and stop pirating it. You can do it with IO. So our quota is the, we are best to be the system. Object can be written for many, many places, several other gateways. We need some way to coordinate the quota. So we use the other subject class objects to do that. So when we actually write the object in the RSD, we update the quota. That's when the quota is not completely consistent with something we forbid, but I think five systems have the same issue. We have the method with the cache and we use WatchNotify to handle that. That's mean we encase the method of change. The other method is get a verification and then can invalidate that entry from the cache. So multi-sec. So we're talking about cloud, but cloud is never one data center. Many times we want several data centers and we want to have, I would suggest recovery, we actually want to use all of them. For that we have multi-site, I'll get our application. So you can take two set clusters and you need to configure them and there will be a sequence application around each other. It can be active-active or passive-active. The metadata operation, which is use-reparation, uses deletion, bucket question, bucket deletion and a few bucket metadata operations are sequenced because they are really important stuff and we cannot have a difference in those. So we have a meta-master and in case he fails, you need to do failover and configure a new meta-master. But the data is completely a sequence that means all different set clusters, different clusters, you can update the object and there will be replicated automatically to the allocasters. A zone is what we call a set cluster. So if you have two locations, each one will have a set cluster that will be two zones. A zone group is just a group of zone, a zone that has shared the same data. So even then, not in the same location, they will be in the same zone group because they will replicate from its monitor. We have all multi-site support in Hammer. It's called a sync agent. It's only active-passive. But from June, everything is active-active. Okay. Now stuff. So we talk about object life cycle. We don't support the full S3 object life cycle. We have object operation and basic storage policy which means that after the object expired, we move it to a different cold storage. We support object, we have more efficient object cold operation. We don't actually copy the data but just update the object head to point. So we know it points to the same data as a different object. We have a question. Thanks to Muantis. So all the objects are encrypted. We have compression. Also Muantis work. We support torrents. We have static website. Anyone wants to use static website. We have support. That's new in Carton. It's not tech-to-view. We have material search. You can do exporter data to elastic search and that way the user can search and you're working about doing online backlit resharping. I hope I have time to questions. No. Okay, questions. Well, you asked what's the performance of using wireless gateway and not wireless directly. So you need to understand they are very different. Wireless is rest API. Rest API is SCPP. It's a slow protocol. I think that's the main performance, apparently. But if you're talking about really, really large object, then I think the SCPP is limited. We have some of the red. We are not as wide as Bench because we have per-object also. It's not just an object. So I don't know the numbers, but there's apparently. Thank you.


Miracles are involuntary. When you start to merge your mind with the Holy Spirit's purpose, you don't have to think of what you're going to do. The Spirit will do it through you without your effort. You will be carried like a twig going down the river, you see? So now we're starting to realize the Spirit has a plan for us and that's just to get into so much joy, so much happiness, so much purpose that you start to forget about the body. You still may seem to be moving, but when you watch a ballet, you think the ballerinas thinking of every single thing that they have to do. So they're just in the flow, spinning, twirling, flipping around because the Spirit is doing it through them.


Minnesota's primary election that was held on Tuesday had the largest turnout in nearly 24 years. The turnout was especially significant for Democrats who nearly doubled the turnout of Republicans. About 902,000 of the state's registered 3.2 million voters cast primary ballots. More than 582,000 of those voters cast ballots for the DFL. But the large turnout for Democrats doesn't have Republicans worried. I think we're very confident moving into November, you know turnout in at the caucuses or in the primary, for example, it's important to a degree, but it's not the end all be all. And the Democrats, we've seen them have higher turnout just consistently this cycle. And I don't think that necessarily means anything. When you go back and look at 2016, President Trump won 78 out of Minnesota's 87 counties. He came within one and a half points of winning the state for the first time for Republicans since 1972. And all that I've seen as I've gone around Minnesota is the momentum for our president continues to remain really, really high. And that trickles down to all of our candidates. The total number of voters was the highest in a state primary election since 1982.


What's up everybody, Jayce here for jaspyscasebreaks.com. We just fit up 2019 Continuing national treasures football is a two box break half case break pick your teams number four And we're giving away a hundred dollars in break credit if you buy two or more teams So again how to get entered just buy two or more teams you buy two teams You get one entry you buy four teams you get two entries you buy six teams You get three entries etc etc and again no max entries just remember number three and four from the same case We just did number three yesterday. This is break number four We had a couple random number blocks here one with ten teams one with some high-end teams and Here you go. I'll show you guys the list right here Yeah, we've done so much of this empty We've been doing some two box breaks There you go. So here's the customers are in the break and again We'll see who has two or more teams and give away some spot I'll give away some break credit at the end of the break and then here are the customers that are in the ten team break random number block break for these teams And then here customers that Are in the high-end team break Good luck. I got a label these a little like PYT So, you know, they're from yesterday's breaks Good luck. All right, if I hear this nice sound, it's gonna be a good one Oh, that was all right Let's see what's happening here. All right out of 75 Isaac Bruce Ram's going to Matt to 50 Leonard for now for the Jaguars and a number block three Ryan without one you got a rally care of carry on Johnson 1999 Carry on Johnson lines Going to John then we got five out of ten nice three four color patch actually Ray Lewis I feel like we pulled one of these in the first break Except I think that one was out of five Ravens going to Aaron got a little AJ Brown jungle relic 83 out of 99 Titans random number block so that's 83 Titans gonna run a little Aaron edges Five out of 99 for the Packers relic franchise treasures Packers random number block five That is Steven. I've got a five out of five Ty Johnson autograph for the Detroit Lions Detroit Lions That's John we got a little Ryan Finley 49 out of 99 double relic bangles Going to Ellie. We got out of 25 rocky Bueller that is a for the Pittsburgh Steelers going around on our block Steelers, so that's 21 Steelers Going to Steven We do filler breaks. We don't call them fillers. We kind of call them a Either we do a pack break Then we give away spots or we do a box or whatever it is We do them for usually bigger expensive breaks We try to sell a breakout straight up before we do one of those but Most often likely we do with some filler breaks to help fill it up or round number blocks Ways to get rid of teams quicker customers like it that way But again, yeah, basically we don't have a break schedule here We try to break as many breaks as we can in one day, so However, many breaks fills what we try to break within our time period So on Sundays and Mondays with me my name is Jason I stream from 2 p.m. Pacific to 12 a.m. Eastern so about 10 hours and then Tuesday through Saturday We stream about 12 hours there From one to like 12, so Yeah, it's a little there's no break schedules, but we try to fill up as many as possible All right, so we got rookie NFL gear trios prime card number 12 and It is Debo Samuel For the 49ers going to Jose. Nice. I don't know what this is gonna be out of but There you go 49ers spot straight up Yeah, if you want to check out our website man, you can Jasper's Case breaks comm nightbot kind of drops the link every every other manner or so All right, there you go Nois next box. Oh, yeah, there's something crazy hiding here, right?  I mean, that'd be cool Maybe a Sanders RPA or like a one-of-one so that way I know I can't afford it So I'd be very happy for the customer. I want to be jealous Leonard for net tonight, you know Jaguars that's round of number block six or sorry three sixty-three. That's another one for Ryan What up, Betty? No, I don't think it's gonna get delayed I think what happened is that they are not gonna have the full manpower to Release it all at once as they usually do So what they're saying is that they're probably only gonna be able to release half of their print run To customers this week on Friday and probably the next batch next week so It's kind of weird I kind of hate that they moved it up and yet they're still gonna be able not to ship it all out But but the thing is that we don't know it's pretty like it can change daily Depending if they're having workers work day and night to get it ready So I don't know how it's gonna go But I believe that what we have on the website We should have it Friday and that's the hope and of course anything else it may get delayed till like Monday Monday Tuesday Wednesday next week to break 6 out of 50 so called Barkley Giants Gonna run So hopefully it doesn't get too delayed But my thing is that you're not gonna be able to send out the whole printer You might as well just delay it and get it all out at once But I guess they don't want to do that 74 out of 99 Brian Dawkins For going to Stephen So again, we're playing it by ear We try to get some more news tomorrow. We'll let you guys know Nice a three color patch. No offense nine out of 25 Nine for the Denver Broncos That's going to Ryan another one for the Broncos 54 out of 99 Four men Anderson and we got NFL gear quads 93 out of 99 for the Jaguars three Winner Ryan, I thought there's been a lot of threes lately for Iran Let's get some big three numbers Stockpiling on some of these relics and base And we got Larry Allen four out of 35 for the Cowboys for That's Steven. I we got a booklet and it's parish Campbell 31 out of 99 Very nice, but the Indianapolis Coles Coles gonna Joseph bought straight up. What in the world? What is that? Whoa, what is this? It's Jerry Rice Inscriptions from pinnacle. Wow, that's cool. Never seen one of these at NT Is this supposed to be in here? That is awesome little Jerry Rice 6 out of 25 40 hours about straight up by Jose And I mean, I'm sure it was supposed to be in here, but he must be rare Since 2019 penini football, there you go. That's awesome. All right, and the last one. Ooh actually These cards are really hard to hit and it's not the biggest rookie, but these cards are really hard to hit It is the midnight Rookie patch autograph of Brian Burns and that's three out of 20. These are actually beautiful There you go. And that's Carolina Panthers, which will be part of the random number block and Carolina Panthers It's random number block three. There you go, Ryan another one for number three and you These are actually pretty cool There you go, Ryan.


In this video I will take a look at the shading design wizard inside the EcoTech environment and how we can use this wizard to optimize our design. Not only simple shading devices, but as well how we can use this tool for optimizing the environment, identify the most important areas of shading in our design project. I have now opened the EcoTech environment. At a very conceptual stage we can use the shading design wizard with inside EcoTech to do multiple things. We can project a cutting plane or we can extrude for solar environment, making a really extruded object of the sun path that we can use to cut off our geometry and we can generate an optimized shading device for understanding what kind of shading will be most effective but also to get inspiration to how to build up our environment, overhangs, stuff like that. And we can again, when we have generated the optimized shading, we can go in and have a look at where is the most potential to minimize the shading to not have something that is really out of control. So just did a very simple model here and some of the first steps that you will have to take is to examine the comfort with inside the space in regarding to daylighting, in regarding to the thermal conditions with inside the space. So one of the first thing I'll do is I'll go to analysis and I just did a very quick study of the heating and cooling loads to identify if I had any cooling loads during the summer. So now that I see that for this specific period here from May till beginning of August I do have some cooling needs with inside the zone and if we go to visualize and return on the daily and annual sun path and display our shadows, it's pretty logical what is really going on here because of this big window here to the south during the summer months we'll get a lot of passive heat from the sun into the building, into the space. So let's go back to the 2D editor, let's turn off these things here and let's just try to work with this in different ways. One of the things that we can do is we can mark the window and say okay if for the specific period here I want to make a shading device and I can then go to calculate shading design wizard and I can just generate optimal shading device because I know that this is the summer month. I want to narrow this down to be from May till September and I want to have it down for example from 10 to 16 like this and just say okay what kind of shading device do we want to look at because the sun is quite high I just want to look at a horizontal shade here so just the next and make sure because there's a little bar here so make sure that it's selected here in the summary page and just say okay and what I want to do now is just go here and just call this shading optimal shading mark this element or new shading device and move up like that and then I can turn on this contact element here. So what has happened now is that maybe it's not possible to make a shading device like this but this gives us some inspiration or some help to understand what kind of overhang what kind of neighboring building should we have to avoid any kind of direct solar penetrating the room within this time span. So if we'll go to for example to July and we'll be between 10 and the time span I selected you'll see that the window will be totally shaded with inside the time period that I specified so what we can do now is that we could go to draw rectangular zone and we can just go here we could go to a plan UF5 and so okay this is the span for the next part of our involvement here and we can go to F8 go up again and we can go to draw right another zone and we can say okay I want to make a zone up here so now I'm actually able to go in and turn off the sphere and see that now let's go to the visualize tab I really created the same conditions just with the building itself so really this just gives us an idea to how to optimize the involvement and how to what kind of shading device we want to look at so let's go in and let's turn off these two zones here turn on the shading device okay let's imagine that this shading device is a bit too big and I want to identify which area of the shading device is most important so I go to the window say calculate shading design wizard and I just say project shading potential make sure that the window is marked calculate shading design wizard generate project solar potential say okay and just here I have the same period and just say okay so now I get get an idea of okay I want to really reduce the shading device to to this area here so you'll see that this is a way that we can really get some help and some inspiration to how to do shading design with inside ecotech