Okay, let's get started. So, my name is Evan Rishu Lip, and like most of you, I love Python. And so I have been trying for the last couple of years to change the culture of my institution, which is CUNY, to be more inclusive for free software and open development and Python in particular. And one of the battles I often fight is that a lot of computer science professors will say language doesn't matter. And I think that language actually matters a lot. And I think that in this crowd, that's not a big stretch. And I think that even more than language or ecosystem, can everybody hear me? I have a pretty loud voice. More than ecosystem or language, the thing that really matters is culture. And the thing that I love about Python is the culture. And so I assume that most of you know more about the culture of Python than I do. So let me tell you a little bit about the university of New York. So the city university of New York is the third-largest university in the system. It has 270,000 degrees, so you can see the spread over 24 campuses. And the mission of CUNY, which is up behind it, is to provide an education for all of New York. And this is legislative language, and it's a little outdated from a time when we only thought that there were two sexes. But I think it's worth saying that the city university is a vital importance of vehicle from upward mobility and disadvantage in the city of New York. The pioneering efforts of CUNY College discovering programs must not be diminished as a result of various state financial responsibilities. So part of the mission statement of the city of New York is to be a place for immigrants, for the children of a working class to get a first-class education. And for me, you can't get a first-class education in complication if you're not using three software tools. And I believe that the way they introduce students in this really good place. So you may be aware that New York is a state-new two systems, the state system and the city system. And again, there's a specific legislative reason why a city system is created. And it is the cost of affirmative action and a positive desire that the city university personnel reflect the diversity in its communities, which implies the people in the city of the state of New York. So in Queens, you may not be aware that there are over 135 different languages spoken. And on my campus, CUNY College, 90 of those are spoken. So we have a tremendous amount of geographic diversity, cultural diversity that we are, you know, we benefit from. Okay, but CUNY student demographics are specific and very different than most other demographics. So 47% of CUNY undergrad come from the household with less than 25,000 in annual income. And you can see the differences for senior colleges versus community colleges. There are 12 senior colleges. Only 23% of CUNY undergraduates come from a household with more than 17,500 in per capita income, so for a family of four, that would be $70,000. So we're talking about students that are really impressed economically. 78% of CUNY students work to pay living expenses. That's not spend money. That's red food, et cetera. 32% of CUNY undergraduates think this work doesn't affect their academic performance. And I can tell you, as somebody who has fought and has been an administrator at CUNY, that it definitely does affect their outlook and their performance. Um, you know, there's been a push, obviously, to move more and more classes online. For many of our most challenged students that doesn't work because of the limitation of broadband access at home. Um, and 43% of CUNY undergraduates have a parent who's highest degree and is high school or less. So we've done a lot of first-time college students. So there's not a lot of social capital, cultural capital, in and around higher education. Um, only 7% of CUNY undergraduates go to home or the 8% live with other students. So, you know, this is not the dorm life experience. 88% live with family. So the project that I head up is called the Tech Count Pipeline. It's an investment, $10 million industry partnership designed to support the growth of the city's tech sector and deliver quality jobs to new workers. So we take, um, basically graduating seniors in the last semester and give them a part-time internship during the school year or, um, we have another class now that we do a full-time summer internship at a New York City Tech startup. And this is like an extended interview process, right? So these are kids that are pretty trained, but, um, but, uh, they may lack certain cultural competencies for college. And so we give startups a chance to employ them at zero cost. The kids make $15 an hour. That's funded by a grant from the federal government in the city under the Workforce Opportunities and Investment Act. And, um, the companies get their work product and the students get the money and the experience. And hopefully by the end of it, um, nobody's, you know, no business wants to let those kids who've been training for four months walk out the door. Um, we have some preliminary numbers. We had over 35% of our students get offers from their host company before they start working.  So why was Queen's College selected for this? Um, in 2011, the Wall Street Journal reported that Queen's College had more computer science languages than Columbia and N1 combined. Um, we had 450 since that, um, at that time. We now have over 1,100. So people are talking about college shortage. Um, you know, there's 1,100 computer science languages at Queen's. There's another 500 at John Jay. Um, and so, um, so there's a, you know, there are people getting trained in this. Um, the reality though is that 80% of the people who code in New York who actually write code came to New York from somewhere else to write that code. And there's a tremendous, um, a tremendous diversity issue with most of the people writing code, uh, tend to be white and male or Asian male. Um, and we have a tremendous amount of diversity. The student out, some data that I can't share, share with you, what I've seen is that our, um, our students are making roughly 50% less than the average starting salary for softened-up engineers. And it's not because they're getting jobs in the, getting those jobs in the New England less. It's that most of our computer science majors after graduation are not getting jobs where they're writing code. And for those of you who do write code, you know that if I'm taking kid after, after graduating from college and I put them in a job for three or four years where they're not writing code, you may as well go back to, to, to step zero. Right? So, so this was some of the data we had. We asked them about, and none of this specifically has to do with Python. It's more, um, you know, this is more, um, more front-end development stuff and terminal, get and, and, and, and, and collaborative software development. But they all found the training course in this stuff to be more, it's useful. They're not getting this in their computer science education. Um, and so, uh, we also asked them what they thought should be part of the, um, part of the curriculum. And, you know, 68% said that having more free software was going to ruin this. Um, we saw some, okay, sorry. So we saw some, some progress between cohort one and cohort two. Um, where, um, we saw, uh, the number of people with a GitHub repo increase from, uh, of our app, our applicants went from about, uh, you know, slightly more than doubled between cohort one and cohort two. And the percentage of people with a GitHub repo actually also more than doubled. So what's, what's the problem? It sounds like we're solving all of this, right? You know, we've got this program. We're gonna, we'll expand the program. We'll get more money from the feds, right? Um, it's all happening too late to change student trajectories, particularly student trajectories for research. And one of the other things that, that, that we found in surveying the students is that the students didn't feel particularly well served by the research staff. So, um, this is the percentage of undergraduate seniors in computer science who had ever worked on an open research problem. And I just think this is appalling, right? That 80 percent of the students had never seen an open research problem. And, and so if we're, if we're continuing to hire research professors, so the, the chair of the department is extremely proud that of the last five hires that the, um, department has made, all five have won NS, NSF young investigator awards and then left the CUNY system for another bet, more prestigious R01 school. But they're clearly not involving the students who, who, who the taxpayers are paying them to serve. Um, if, if we're not getting them, if we're not getting the kids involved in research. And I feel like Python, Python has a role to play in this. One of the other things we asked them, we asked our, our, our residents was did they feel like the full-time professors taught you more than the adjuncts? So this would be people who were active in research. And so, you know, most of them thought that it was about the same. But to the extent that anybody had an opinion, they were twice as likely to think that adjuncts taught them more than the, than the research staff. So for me, I have a, I know what I'm, what I'm, what I'm at CUNY to do, but you know, people have different things. I want to amplify the voices of the marginalized. I want to use technology to create social and economic mobility. I want to give political empowerment tools to the formerly incarcerated. And I want to provide tools to run my course and give students agency over their work. And I think it's critically important to introduce students to free software and free software concepts in order to make these things happen. So a lot of academics have, have a, have a question, will this kill my career? Right? So I say publish everything, publish methods, publish results, publish collaboration challenges. There's even a place to publish teaching fails. And so to prove it, I will show, I will put up a screen of something called the Journal of Interactive Technology and Pedagogy with its teaching fails as a, and this is in, you know, all of the academic databases. It's not the highest rated journal, but at least, you know, you can get it out there. You know, a lot of people wonder if, if, if you're not doing, if you're not doing deep mathematical research, will people think I'm a phony? And I always say it's more important what you think about yourself and the work that you're doing. And so, and finally, will you find a community? And to me, free, there's nothing more that free software is about than the community in which you live. So, but free software is not one single community. It's in fact many communities. So, find one that fits you. Everybody know, or not everybody, but many people know that the Linux kernel is incredibly harsh, right? And the reason, frankly, why I prefer R, prefer Python to R, is that R is one of those harsh, terse communities where traditionally has been where the struggling student is as likely to get the message RTFM as anything else. And RTFM doesn't move you to the next place. It doesn't progress. And I prefer Python to Ruby because we have a larger ecosystem with many, many more libraries that do what academics and students want to do, and we have many more academics involved in the community. So, some practical first steps. Obviously, diversity in Python is a great resource. The Anaconda distribution, so, like many of you, I don't run Windows. I haven't run Windows in years. I don't think that there's an appropriate place in an academic institution for that corporate malware except as a demonstration of, you know, for security. But this is what our students run. And actually getting them installed and up with a development environment is very difficult because of all of the, because of unfamiliarity that most people who are developing in Python have with Windows and because of all of the idiosyncrasies that that implementation has. So continuum, the Anaconda distribution can avoid a lot of those problems for you because students, when they're admitting that they're first interested in computation and a lot of them aren't coming from computer science, they'll be coming from physics or math or chemistry or music or English or linguistics or a thousand other academic disciplines, they want to see that they're making some progress within a reasonable amount of time. And if you can get them up and running on the Anaconda distribution, you'll avoid a lot of problems and get them to a point where they're maybe doing a topic model or creating some graphs without, you know, spending three or four days debugging why NumPy isn't compiling on Windows. As far as editors go, my advice is you don't start on a Strativarius, right? You don't start playing violin on a Strativarius, you don't start piano on a Steinway, just get them going with sublime text or text Wrangler or Nano, but know that you want to move towards VI or Emacs for them long term. The other thing is everybody gets stuck, you know, the resources to point students to, stack overflow, teach them how to copy and paste their own error messages, get students on to IRC. I think, you know, everybody talks about the decline of IRC over the last five or six years, that's not true for FreeNode. So there are active channels for Python, for Django, for Flask, and you can get a lot of student questions answered quickly and it puts them into the community that will likely get them to stay. If you are, we are blessed to be in this city. There is a Python meet-up five nights a week in New York. I mean, it's unbelievable. So, you know, a lot of the people that run those meet-ups are running this conference. You know, Aaron runs Learn Python NYC, which is the first place to send a kid on Saturday or Sunday. If they're not even sure they want to learn Python, but they think there's a chance it might be useful, you can send them there. But many people don't have that luxury and they have to learn by, you know, sort of knocking through tutorials online. But if you're in New York, make sure you take advantage of the resources here. So what we did at Queens, middle of the semester in the spring, I started my job at Queens in October. We had our first cohort class to over winter break. So February came and I said, well, I don't have to do another cohort for a few months. Let's start a Python users group.  It's particularly bad within the city system where kids view college as a place to come for their class and leave. Seventy percent of CUNY students participate in zero after-school activities. Zero clubs. They're not part of the culture. And obviously, you know, free software requires a tremendous amount of training, a tremendous amount of involvement. But the colleges are starting to address this with free hour, which is an hour where professors are not supposed to schedule classes, tests, or recitations, just supposed to be clubs. So we put up a club and said, well, will anyone come? And we got people, we got students, we got students there. And what, so now once, okay, you have a Python users group, what are you going to teach kids? And so for me, I was not interested in teaching them sort of the practical web development skills that I needed to teach the seniors as they walked out the door and were interviewing at all of your companies. I wanted to teach them about research tools. And there are some great but not well-distributed resources on the internet that I want to make you aware of. So there's a systems biology course at Caltech that has about 25 Python tutorials in it. You know, I mean, it's not, none of these are 100% Python. You know, it's Python and late tech and, you know, a little bit. But it, but these are the kind of courses that students can run through, kind of tutorials that they run through, where I can then go to a professor who's got a grant and say, this student would be useful, right? They can do some basic graphing. They know what a simulation is. They can, they can write something up in late tech. They're useful. So there's also a research tools at the University of New Hampshire that was done by a Google staff scientist that's very, very good. And it goes through a series of tutorials on Emacs and late tech and Python and some are, and for students that are more interested in entrepreneurship. Okay. For students that are more interested in entrepreneurship, take a look at the Stanford startup engineering. Encourage your kids to make contributions. Keep pushing. If your colleagues are using Google Docs, show them etherpad, set up your own Git servers. Tell the professors you know to avoid the learning management systems and build your own blogs and classroom websites. Thank you. This is my information. All the links and the talk will be up on my GitHub by this afternoon. So thank you so much.


President of the United States, Ronald Reagan. Thank you very much. Thank you. Thank you very much. Please. Mr. Chairman, Governor, Senator, our representative, the other distinguished guest here on the dais, and you ladies and gentlemen, all distinguished, good morning, and thank you for a very warm welcome. I didn't bring a fig leaf with me, but I'm pleased to be here. It's a real pleasure to be with you today. Your help, and especially that of your leaders like Richard Condor, Bill Murphy, Roy Orr, and Bernie Hildebrand has been invaluable during the last year as we have worked to reshape American government, crafting a plan to return the reins of government to the American people. You were elected to officers that are among the closest to the people. I'm sure you know the names of many of your constituents. They know yours. When you pass them on the street, they ask you about a recent decision, or a vote. They attend your board and commission meetings to speak about their concerns.   Of course, Washington involves itself in these things too, but too often that kind of federal intrusiveness has become part of the problem, not the solution. I'm reminded of the story of a young student who handed in a test paper riddled with errors. His teacher asked him how one person could make so many mistakes, but the person didn't. My father helped me. Well, maybe the federal government has helped local governments make some mistakes. And that's what I want to talk with you about today. Together, you and I are involved in an epic struggle to restore the governmental balance intended in our Constitution and desired by our people. We're turning America away from yesterday's policies of big brother government. We're determined to restore power and authority to states and localities returning as much decision-making as possible to the level of government where services are delivered. Thomas Jefferson once said, I know no safe repository of the ultimate powers of society, but the people themselves. Well, I agree with him, and I think you do too. The government we can keep at the local levels in local hands the better off we are and the more freedom we will have. Now, there are some in Washington who scoff at such an idea. They speak condescendingly about America's county seats or city halls and state legislatures claiming monopoly on compassion and wisdom. They eerily dismiss grassroots representatives as incapable of seeing a big picture, but forcing the American people to accept the dictates of a swollen government in Washington has been one of the more serious mistakes of this century. Either you believe in democracy or you don't, and like you, I believe. Our founding fathers knew the value of diversity in America. They understood the need to control the size of government they wrote those principles into the Constitution and as Madison points out in the Federalist Papers ensured Republican remedies. Now, that's Republican with a small R for problems that have brought down other republics. Traditionally, we've been able to adapt well to change and to meet our challenges because we could reach across our ideas and experience. In the recent past, as the Federal government has pushed each city, county, and state to be more like every other, we've begun to lose one of our greatest strengths, our diversity as a people. If we're to renew our country, we must stop trying to homogenize America. I believe the extent of the problems that we face today is in direct proportion to the extent to which we have allowed the Federal government to mushroom out of control. Ignoring careful checks and balances, Federal bureaucrats now dictate where a community will build a bridge or lay a sewer system. We've lost the sense of which problems require national solutions and which are best handled at the local level. Let me quote Jefferson again. I'm sure you've all heard and possibly used yourself as I have. His statement that if we look to Washington to find out when to sow and when to reap, we shall soon want for bread. Well, that line takes on much more meaning if we hear it in the entire context of what Jefferson was discussing. He said, we're not this great country already divided into states. The vision must be made that each might do for itself what concerns itself directly and what it can do so much better than a distant authority. Every state is again divided into counties each to take care of what lies within its local bounds. Each county again into townships or wards to manage minute details. Were we directed from Washington when to sow and when to reap, we should soon want for bread. As the distinctions blur, our people have lost far too much control over public policies that affect their daily lives. They no longer know who to blame when things go wrong. For example, if you have a problem and a school is run, who do you talk to? The teacher? The principal? The superintendent? The governor? The courts? A department in Washington or perhaps the president? We must sort out responsibilities to better manage resources and restore accountability in government. Having mentioned education, I have a question for you. A central theme at that gathering was an attack on our efforts to get control of runaway federal spending and what a threat that was to education. They painted some pretty horrendous pictures, horrendous but untrue. I have charged that the federal government in recent years has interfered unnecessarily in the classroom, claiming its right to do that by virtue of federal bills. Well, that aid amounts to only 8.1 percent of the total cost of public school or public school education. Local and state government put up the other 91.9 percent. Now, we haven't canceled out that 8.1 percent of federal help in our budgeting. We've shifted some of that spending to other government agencies for administrative purposes. Rehabilitation programs for adults, for instance, will be part of the health and human services budget now. Other funds are being incorporated in block grants. Yes, there will be savings, but not because we're depriving children of necessary educational programs. Many of the savings will be in the elimination of federal administrative overhead and in flexibility free of useless regulations and red tape. And that incidentally is the underlying principle of federalism. Our federalism initiatives are not incidental proposals. They lie at the very heart of our philosophy of government. The philosophy I've long held and I believe most of you have as well. We are committed to restoring the relationship between the levels of government. And although some people may find this cause not as glamorous or as immediate as some others, we're determined to see it through. We in this administration have taken another look at the Constitution and are applying it to the America of today. We will restore the 10th amendment to the Constitution which says that the federal constitution and all other powers shall remain with the states and with the people. For the first time in too many years the federal government will recognize a limit on what it should do, how fat it can grow and the power it can claim. With your help we'll reverse the flow of power sending it back to the localities. But the battle has barely begun. So while I want to thank you and I also want to ask for your continued help, rest assured that we in this administration understand that such support is a two-way street. As your partners in government we pledge that this administration will never turn its back on the problems you face in the counties of America. In my state of the union message last January I outlined the principles of our federalism proposals. We are recognizing that the federal government has become overloaded with far more responsibilities than it can properly manage. Then as now we focused on the need to sort out responsibilities and turn back to states and localities many federal programs insisting they be accompanied by the resources to pay for them. We also promised to create no winners or losers among the states and that these will not be means to simply cut the budget. Even at that early stage our proposal reflected many of your concerns. It included an eight-year transition to avoid dislocations for states and local governments. Revenue sharing was protected. Funding of $4.6 billion a year was called for. The original turn back proposal including more than 40 programs and the funds to pay for them was called to the program. The package guaranteed stability and certainty by guarantee 1983 budget figures through 1987. Though only an outline our proposal opened a great national debate on the structure of our government. We presented a working proposal to be altered and polished during consultations with state and local officials. Since that January address we have consulted with state and local officials as well as members of the Congress. As I said earlier, NACOs representatives played a key role in shaping the package which we will send to the Congress by the end of this month. While we remain true to our first principles, significant changes have been made. The new package calls for federal assumption of Medicaid responsibilities for children. But the food stamp program has been dropped from the swap. The number of programs to be turned back has been reduced to about 35. And the windfall profit tax has been replaced by general revenues as a funding source. The pass through provision has been revised so that localities will be guaranteed 100% of funds historically able to opt out of programs until 1985 and when they do will be required to consult with local elected officials. Now these measures are designed to strengthen the stability and certainty of funding. I believe that together they go a long way toward answering your needs as we begin to reorder the way the American people govern themselves. I hope that we can count on your support. A sound observer of American life once said it doesn't take a majority to make a rebellion it takes only a few determined leaders and a sound cause. Well let those be our rallying words for it falls to us and our responsible colleagues at all levels of government to carry the message of people to the Congress. Representative Barbara Conable of New York has pointed out that localities want these federalism reforms they can get them. Roy Orr your past president has often said that with fewer strings attached you people could do more with half the money the Congress appropriates than federal bureaucrats even with the best of intentions are able to do with all of it I believe. Our tax dollars have been filtering through too many hands at too many levels with a little less getting through it. Together we can reduce Washington's percentage and get the power and the resources back to the American people. After all it's their money and they've demanded reform of the excesses the duplication and the bureaucracy that have led to a tremendous waste of our national resources. Let us form an alliance to send the Congress an unmistakable message Americans want more of their taxes spent where they're raised and spent by people they can hold accountable. Your organization has formed an alliance of another kind that's adding to local resources and solving problems where they occur. The alliance of business and counties the theme of this conference and your good neighbors awards are excellent examples of what can be done when communities look inward for answers to problems. There are classic examples of that right here in this city that I've just seen you'll find mayor of Baltimore. I'm told for example that in Essex County, New Jersey the Chamber of Commerce has recruited a team of business executives to do a budget and management analysis for the county. Results included the coordination of cost containment activities and the drafting of specific steps to reduce energy consumption. In Fairfield County, South Carolina the utility company and county government built an efficient modern facility to house not only a 24-hour ambulance service, but a 60-member fire department in a sparsely populated area of the state. They tell me that response time has dropped from 20 minutes to 6. I'm sure you know these case histories better than I do and there are dozens more I don't have time to mention now. But I want to congratulate NACO and these counties for the businesses and all the best of your good neighbors for reviving the can-do spirit. We built America with a good neighbor policy. I believe that kind of attitude can make us great again. Earlier this morning I visited an area of Baltimore that would be depressed were it not for the great hope of its citizens, their readiness for hard work and the cooperative bond between local government and private business. Just over a year ago a bindery was begun in a warehouse in Park Heights, the northwest corner of the city. The enterprise was designed to turn a profit while providing jobs and training for 2,500 people within five years. This afternoon I will visit the top of the World Trade Center to look out on Baltimore's beautiful inner harbor, an area that is being restored through the cooperation once again of government and business. So far about half the funds for the inner harbor restoration have come from the government, but the private sector is expected to pick up nearly 95% of future costs. And maybe you missed my point about a fig leaf, that's quite a fig leaf. As you've heard about before the idea used in Baltimore is similar to the enterprise zone experiment for our administration who would like to test across America. Designated zones would be relieved of many tax and regulatory burdens producing incentives for new business and new jobs. Although not a comprehensive answer to the problems in our inner cities enterprise zones offer real hope for the mostly minority communities trapped at the bottom of America's economic ladder in the heart, the forgotten heart all too often of our cities. My administration remains committed to the enterprise zone experiment as part of our overall economic recovery plan. Of course a growing economy will be the best federal program we can provide local governments, as well as a larger share of the tax base that will grow along with it. It's a simple yet a revolutionary concept. This idea of giving the voters what they voted for, and it has startled some people a little bit that we're actually doing what we said we were going to do, and that's not something Washington is used to. We're determined to return our government and our economy to the people. Together with the support of people like you, we will shrink the federal establishment start our economy growing again and restore America to greatness. I have no doubt that the American people with God's help are up to that. We need only believe in ourselves in the course of our history we've overcome far greater challenges. If we look at the daily lives of Americans, we can see case after case of individual metal and pluck. Just a few weeks ago in City Island Park in Daytona Beach, such a story of courage took place. 32-year-old J.R. Richard, once an ace stepped up to a minor league mound. Two summers ago, a stroke had left him partially paralyzed and his doctors wouldn't predict whether he could ever play again. But that summer night in Daytona, the packed ballpark erupted in thunderous applause as J.R. jogged on to the field. Newspaper accounts reported his performance was not overpowering but neither was it an embarrassment. In four innings, the lanky right gave up only two earned runs and left the game to another enthusiastic ovation. After the game, J.R. said, I'm ready to work myself back up. It took a lot of hard work to get here. It's going to take a lot more hard work to get back into the majors. And then he looked at the Astros general manager who was present and said, I will be back. J.R. has the kind of American spirit that we all must tap to continue to struggle for national renewal. We've won some major victories in the last year and a half, but there's a long, hard road still ahead of us. If we can focus as clearly on our goal, as J.R. Richard has on his, if we can imagine America once again strong and vibrant and alive, with jobs for all our people, security for our elderly, wealth enough for our poor, and new opportunities for every new generation, then I believe we too can find the strength to make our dreams come true. I commend you in the National Association of Counties for all that you're doing to improve America's communities. I thank you for your support and hope I can count on you for more. If we continue to have faith in ourselves and trust in our people, there's nothing we cannot accomplish. Thank you very much.


Ladies and gentlemen so I'm like back with another video answer in your questions So leave your comments below what you want to cover in the next video coming up new videos Monday and Thursday like This video. Let's see if we can get a thousand likes my friends today I'm taking a question from my guy ghost on the he's a homie from twitch He hangs out on twitch we're live streaming on twitch every single day if you want to check it out But basically ask me what's optimal or what's the best way for a powerlifter to eat nutrition wise And to be honest nutrition Is a complicated subject because it does depend slightly on you and your personal goals your lifestyle And then it also depends on obviously your long-term goals for your activity itself power lifters in general Old-school power lifters are always telling people to eat up eat up eat up Snickers cheez-its checks mix coca-cola beers get as big as you can and you will get stronger and although Gaining some weight body fat or muscle does help I don't necessarily think that's optimal as powerlifting specifically if we're talking about what fuels a powerlifter the best nutrition for a Powerlifter a competitive powerlifter because it is a weight class sport for those that are new to powerlifting or don't understand It's very similar to wrestling or other sports of that nature where they're set weight classes In the biggest you can be per weight class is probably going to give you a slight advantage Right if I'm competing in the 181 pound Class and I weigh 170 I'm gonna have be at a disadvantage to someone who ones weighs 182 and cuts down to 181 for that meat So what we want to obviously put on because it's a strength sport is as much muscle as we can and as little fat fat obviously isn't As productive as a tissue. It's not as strong and it doesn't move mass like Muscle does but there is some advantage to having a little cushion sometimes depending on your build your age your experience Because it can change leverages in how you lift weights often if you're a little bit thicker Muscle obviously is doing the movement, but a little bit thicker can help with a bench press even a squat Sometimes you get some cushion around you and it helps. There's multiple ways that we can get strong There's pathways to get strong One is kind of the efficiency of the movement So no matter what you do the more efficient out of movement you become the better the better, right? So as a squatter if you're brand new and your movement pattern isn't very good Learning the skill of the squat and refining the skill of the squat and ingraining that habit over time over weeks years months Tons of repetition makes you a better squatter, right the skill itself The same thing was shooting a free throws a basketball player the more free throws you shoot the more more lined in and that's built into your Your habit your discipline the more repetition the more skill the better you are at the movement The other one with power lifting or strength is muscle itself the bigger the muscle the more potential it has the more output It has the last one is kind of neural efficiency Throwing pushing explosive movements and lifting itself your connection from your brain to tell your muscles to fire And how hard they fire with your ligaments and tendons is also something that is trained through strength training And that's obviously what carries over The muscle building the muscle and then the neural Efficiency is what carries over to other sports. That's why football players runners jumpers etc Lift weights because they want that neural efficiency so they can put more power more impact into the ground or into their sport themselves Now again, there's three of those are kind of the main things that help us get strong But to build more muscle To recover better from training session to training session to handle more volume which is sets times reps times weight Which is the most important factor in gaining strength? Because it hits all of those more volume builds more muscle more volume means more repetition So we're getting better at the movement the skill itself and more volume Itself allows us to get more repetitions. What's also again builds that neural efficiency To recover from those things and to build more muscle. We need to be eating And hopefully by now you guys understand kind of what calorie maintenance means It means I'm eating a certain amount of calories a day a week a year That allows me to stay the same body weight I am right now a calorie deficit means that I'm eating below what my body needs and then thus I will lose weight and then a calorie surplus means that I'm eating slightly above What I need or I guess a bunch above what I need and I then will gain weight So I think the most efficient Nutritional strategy for a powerlifter is obviously a calorie surplus depending on your weight class and depending on your experience When you're a beginner powerlifter, you can gain a lot of strength and be very efficient making tons of mistakes in your programming Your sleep your food. It doesn't matter. You're gonna get stronger but at some point you're gonna start to plateau in the easiest ways to break plateaus are better programming and Obviously getting better at the list being come more efficient with your technique, but having a calorie surplus So the optimal for talking optimal. I think we're trying to get at least one gram per pound of lean body mass a day of protein So I weigh about 205 pounds. I don't know exactly what my body fat Percentages, but let's say it's 15. You do a little math. We'll do bap bap being carry the one mc equals squared or something like that and then I'm gonna eat about a hundred ninety to two hundred grams of protein I'm personally going to error slightly on too much rather than too little A lot of people say oh if you're trying to lose fat or gain weight or whatever the carbs and fat ratio don't matter I wouldn't necessarily say that I think for powerlifting in that type of high-intensity sports Carbohydrates are the most efficient way and most efficient energy for our bodies So I think a slightly higher carbohydrate diet does help a lot of powerlifters sprinters And people that play those type of sports and then you kind of fill in the rest of your calories with fat So again if my maintenance is 2,000 calories We can do some of this math sometime if you guys are really interested But it is basic math and there are calculators all over the internet You can type it into Google or check out my fitness pal or do it yourself I have other videos going more into detail But if we're 2,000 calories for maintenance, we want to eat maybe 2,250 2,500 calories a day then for a slight surplus We're gonna get a certain amount again our body weight and protein And then we're gonna we can distribute kind of distribute the rest how we'd like per our lifestyle and our palate For the carbs and the fat, but I do think a higher carbohydrate diet is going to help in the long term Now things do change when you get a little bit more competitive And you want to hit a certain weight class whether going up a weight class or going down a weight class and dieting and things of that nature I do think for the majority of people that are trying to go down in a weight class one Don't cut as much water weight as you think try to get closer to your game day weight as you can Cutting water can be unhealthy. It can take away from the performance and it's a lot There's a lot more variables than just walking around at what weight you want to compete at another tip that if you want to get down in a weight class is diet in your off season and Diet a little bit more strict and not as long term as you think so if you want to drop ten pounds a Normal person might tell you and this is for competitive power lifters My drop a pound a week and take a ten-week cut I actually suggest kind of doing it quick in a five week So then you can get right back into maintenance or another slight per surplus if you go below your weight class and get back to your strength training The training while you're cutting or bulking should be very similar The stimulus you're trying to give your body as a power lifter a competitive power lifter should be very similar You may have to handle slightly less loads and slightly less volume as you're cutting because you obviously just have less energy for the gym and less Recoverability because lack of calories in your days off or the other hours when you're bulking you may be able to handle a little bit More load you may be able to progress a little bit faster because again Not only do you have more calories for energy more calories for recovery?  I appreciate you guys We'll catch you the next one Monday and Thursday. So I might come out


I feel like this piece capitalizes on that sort of innate human feeling that there's always something following you, always something behind you, even if it's just your own shadow. It's the thing that's always in the corner of your eye, like just out of sight. Wait, what was that? I'm Max Nova. And I'm Austin Wolfoak, and we're creative directors at Optical Animal. Here we are at our studio here in Crown Heights, Brooklyn, where we create all of our projection mapping and immersive experiences. We're working together with the Uproxx Animation Team and Sweater Beats to create this immersive, horror-themed experience in downtown Los Angeles using projection mapping. We're working with the musician, Sweater Beats, who's going to be scoring this live experience. It's a very spooky and dark little narrative, so that's the whole inspiration for the music that I've made, like techno, like dirty sounds. Every one of these teams is going to be working with Intel Optane Memory that is going to streamline their process to create a much more efficient collaboration. Having tech that works as fast as your brain works is really amazing. It really keeps me as a creator focused on what I'm doing, and allows me to get to the finish line a lot quicker. But the same thing goes for the animators. They're using After Effects to create these animations, using Photoshop to create some of the elements. So you have all these different creators creating simultaneously with all of our systems optimized. They put us all a step ahead of the game. Essentially, what it is is a person actually walks in front of the wall and then gets chased by their own shadow, and as they turn around, the shadow looks normal, and when they look away, the shadow grows into this monstrous creature that is stalking them.  I mean, that's absolutely terrifying. We'll be working with the animators to be adding a lot of elements to the wall. We're actually not there. Any key moments where we're having a cool transformation or any hands, things like that, we're going to do in the stock. With Intel Optane Memory, I pin the sample library. I can pin this and then drag a sound from here into Ableton. Put some drums. Cool. Every time I use it, it remembers the habits of, hey, you should load this, and it loads faster and faster every time, and that's great for me. The rhythm, the beats, the melody, all of those influence the way that the story is told out in a way that should create a really mind-bending illusion for people who are walking by. Now we can make moveable works of art on walls. How much crazier can we make our artwork and how much crazier can we push the boundaries? It's not just a film that you're going to sit down and watch. It's more of an experience. I want that moment. Turning behind and seeing the audience's face lit up. I want to see everybody else stopping and looking up at this thing and saying, man, it was definitely an experience. It was pretty cool.


Why does your friend's circle seem minute in comparison to those around you? Do you worry whether or not that's normal? If this is the case, you could be extremely intelligent. In one of our previous videos, we talked about reasons why intelligent people might be more lonely. But what if we told you that science has uncovered some interesting reasons why Brainiacs prefer to have a small inner circle rather than a lot of friends? Let's find out why. Here are four reasons why smart people keep just a few close friends according to science. Disclaimer, remember, this list is not the be all and end all. It's merely a glimpse into one aspect of social dynamics. With that being said, let's get into it. Quality over quantity. Nicola Tesla once said, intelligent people tend to have less friends than the average person. Smart individuals understand the true worth of deep and meaningful connections. You prioritize interesting time and energy into building strong relationships with only a few individuals rather than having numerous and superficial fleeting connections. You choose your friends wisely because you know that the company you keep can either inspire you or hinder your growth. A friend group composed of positive influences inspires you to strive for excellence, not change who you are to fit in. Emotional depth and trust. What are some qualities important for friendships? For Brainiacs, it's a tight-knit support system that offers meaningful emotional support. Smart people prefer to foster deeper connections and feel a need to be understood. Close connections create a sense of safety and comfort where you can be yourself without any fear of judgment. Having a few trusted friends means having a support system that is always there for you. So if you find yourself with a handful of close friends, know that it's a sign of intelligence and a way to cultivate meaningful connections that can last a lifetime. Intellectual compatibility. Do you keep to yourself because not many share your interests or hobbies? You dive deep into specific subjects, gathering specialized knowledge that sets you apart. Intelligent people can sometimes feel isolated from those around them because they think and see the world differently. Finding someone who processes information as you do can be difficult. This leaves intelligent people with a smaller circle as they seek out friendships with others who share their passions and with whom they can connect on a deeper level. It's a wonderful feeling to connect with people who share your curiosity. So if you have a particular interest or love learning about something specific, don't be afraid to find others who feel the same way. Consider even subscribing to the channel to join the Psych2Go community. Privacy and introspection. Smart people often enjoy spending time alone. Such moments of solitude and introspection are necessary to recharge and process their thoughts. Researchers found that most people are happier when they socialize with their friends frequently. Intelligent people, however, were the only exception. Their happiness decreased when their socializing increased. As intelligent people are more focused on working towards long-term goals rather than social life, solitude allows for a balance between social interaction and personal reflection. If you sometimes feel guilty for needing time alone, don't worry. It's important to strike a balance between spending time with friends and having moments of peaceful solitude. It's all part of taking care of yourself. So, do you have just a few close friends you can count on? It's important to cultivate friendships with those who truly appreciate and value you for who you are. Remember to never change just to fit in with the crowd. If you enjoyed this video, hit the like button and share it with a friend. All the references used are in the description box below. As always, thanks for watching Psych2Goers, until next time. We've been putting our hearts into. Our stories are more than just entertainment. They're a journey into the realms of mental health and relationships. Be a pioneer and explore our exclusive playlist. Stories that entertain, educate, and empower. What are you waiting for? I see you! Click on our playlist.