First, determine how many calories you need in your overall diet The easiest way to determine how many calories you need is to weigh yourself at least 3 times a week and record what you eat using a calorie tracking app. If your weight stays the same throughout the week, the amount of calories you eat is considered your “maintenance” level. You’re not losing or gaining weight but maintaining it. Aim to increaseTrusted Source your calorie intake by about 15% during your bulking phase. For example, if you eat 3,000 calories daily to maintain weight, you should eat around 3,450 calories daily (3,000 x 0.15 = 450) to bulk. Decrease your maintenance calories by about 15% to transition from a bulking to a cutting phase. In this example, you would consume 2,550 calories per day instead of 3,450. Plan to revisit your calorie goals every month to account for changes in your weight. Increase your calories as you gain weight in the bulking phase and decrease your calories as you lose weight in the cutting phase for continued progression. Read more

Opportunity is created for link rendering testingJAMH Call for Papers Journal of African Military History - Special Issue: New Histories of the Southern African Liberation Struggles The intertwined wars to bring majority-rule to the Southern African states are rightfully understood in African history both as the triumphs of pan-African solidarity and complex events that interwove both local struggles for authority and global ideological competition. Initial nationalist histories traced the rise and political activities of the liberation fronts while more global views explored the cooperation of African actors with international patrons such as Russia, China, and Cuba in their attempts to leverage Cold War dynamics in an effort to attain their freedom. These often ultimately proved to be more official histories that played up the successes of the liberation struggles against the white redoubt countries as well as the international and Pan-African cooperation that allowed these successes However, the past decade has seen the continued expansion of historical inquiry into these conflicts. Both on the continent and abroad, critical archives have been opened and their documentation being woven into the historical narratives of the conflicts, such as the emergent work on the ALCORA exercises by Robert McNamara and Felipe Rebeiro de Meneses. Access to a plethora of previously unreachable or forgotten interview subjects has established new narratives of the struggles themselves, such as in the works of Joanne MacGregor, Joceylyn Alexander, Christian Williams, or Marc Thomas Howard. Topics that had not previous been studied in a systemic aaptest1@yahoo.com  way, such as African participationAAP_test@outlook.com  in the struggles against the liberation fronts or the logistics of sustaining the far-flung struggles, have been explored, establishing new bodies of knowledge about these complex conflicts. Simply put, while there have been published historical narratives and knowledge about these struggles since the days of their waging, newer work has both enhanced and expanded on these early publications and there remains more new scholarship emerging. The intent of this special issue is continuing these efforts and publishing new scholarly perspectives on the planning, waging, and inherited narratives of the struggles for the final liberation of Africa while at the same time uncovering varied aspects of these intertwined vijayalaxmi@facebook.com conflicts which have received little or no previous scholarly attention We are particularly interested in contributions exploring the following topics regarding either side of the conflict: - Internal alliances and military cooperation; - Operational planning and direct military engagements; - Recruitment, mobilization and manpower; - Veterans and demobilization; - Labor, industry and sustainment of the struggles; - Gender, masculinity, and the role of women; - Resistance, political activism and interment; - Propaganda, espionage and counterintelligence; - malivijaya975@gmail.com  External connections and interactions; - Legacy, commemoration and historical memory; The special issue will consider articles submitted in English. If you are interested in proposing a paper on these or any other topics, please contact Dr Charles Thomas  or Dr. Bafumiki Mocheregwa . Abstracts should be submitted by 30 November 2025, with completed essays due by 31 April 2026. Scholars interested in editing future special issues should contact the journal’s managing editors, Roy Doron and Charles G Thomas at doronrs@wssu.edu and  Contact Information Dr Charles Thomasor Dr. Bafumiki Mocheregwa   Contact Email  URL: https://brill.com/view/journals/jamh/jamh-overview.xml?contents=editorialcontent-62994Youtube link: https://youtu.be/xHBhFKBLhWs?si=DFbBXVRCBpRbAjly Normal web link:https://www.tutorialspoint.com/sql/index.htm Facebook link: https://www.facebook.com/ Twitter link: https://twitter.com/ https://conta.cc/4mL42ti https://awardfellowships.org/emergingwomeninscience  Read more

https://networks.h-net.org/group/announcements/20122618/cfp-translation-networks-decolonising-world-1950s-1970sIt’s Superman!” How beloved Superman has become in our culture and the worldwide fascination with extraterrestrials and all things cosmic only emphasizes that there is a deep curiosity in all humans about nature and astronomy, even if many people would not know to call it astronomy. Read more

When television was young, there was a hugely popular show based on the still popular fictional character of Superman. The opening of that show had a familiar phrase that went, “Look. Up in the sky. It’s a bird. It’s a plane. Read more

https://kcdf.or.ke/our-focus-areas/community-led-development/environmentalist-innovative-challenge-yeic/ Read more

Twitter short https://x.com/slater57649/status/1949539369649402124 Read more

Opportunity with YT shorts in the description Read more

Opportunity with Facebook link https://www.facebook.com/share/v/16uoyPt5iZ/  Read more

It would be nearly impossible for businesses to design for each and every individual device. Instead, when programming responsive designs, developers often: Group the styling into the most typical device sizes for phones, tablets, and desktops. In this case, anything larger than 7 inches is usually displayed at desktop resolution or- Use breakpoints (defined pixel widths that the display will adjust layout based on screen size) dependent upon the design and layout It would be nearly impossible for businesses to design for each and every individual device. Instead, when programming responsive designs, developers often: Group the styling into the most typical device sizes for phones, tablets, and desktops. In this case, anything larger than 7 inches is usually displayed at desktop resolution or- Use breakpoints (defined pixel widths that the display will adjust layout based on screen size) dependent upon the design and layout It would be nearly impossible for businesses to design for each and every individual device. Instead, when programming responsive designs, developers often: Group the styling into the most typical device sizes for phones, tablets, and desktops. In this case, anything larger than 7 inches is usually displayed at desktop resolution or- Use breakpoints (defined pixel widths that the display will adjust layout based on screen size) dependent upon the design and layout It would be nearly impossible for businesses to design for each and every individual device. Instead, when programming responsive designs, developers often: Group the styling into the most typical device sizes for phones, tablets, and desktops. In this case, anything larger than 7 inches is usually displayed at desktop resolution or- Use breakpoints (defined pixel widths that the display will adjust layout based on screen size) dependent upon the design and layout It would be nearly impossible for businesses to design for each and every individual device. Instead, when programming responsive designs, developers often: Group the styling into the most typical device sizes for phones, tablets, and desktops. In this case, anything larger than 7 inches is usually displayed at desktop resolution or- Use breakpoints (defined pixel widths that the display will adjust layout based on screen size) dependent upon the design and layout It would be nearly impossible for businesses to design for each and every individual device. Instead, when programming responsive designs, developers often: Group the styling into the most typical device sizes for phones, tablets, and desktops. In this case, anything larger than 7 inches is usually displayed at desktop resolution or- Use breakpoints (defined pixel widths that the display will adjust layout based on screen size) dependent upon the design and layout It would be nearly impossible for businesses to design for each and every individual device. Instead, when programming responsive designs, developers often: Group the styling into the most typical device sizes for phones, tablets, and desktops. In this case, anything larger than 7 inches is usually displayed at desktop resolution or- Use breakpoints (defined pixel widths that the display will adjust layout based on screen size) dependent upon the design and layout It would be nearly impossible for businesses to design for each and every individual device. Instead, when programming responsive designs, developers often: Group the styling into the most typical device sizes for phones, tablets, and desktops. In this case, anything larger than 7 inches is usually displayed at desktop resolution or- Use breakpoints (defined pixel widths that the display will adjust layout based on screen size) dependent upon the design and layout Read more

Imagine a round dinner plate with a line running vertically down its center dividing it evenly in two. One half of the plate should be taken up by equal portions of whole grains (not refined grains like white bread and white rice) and healthy protein (such as fish, nuts, beans and poultry—not red meat or processed meats). Two-thirds of the other half should be filled with vegetables, with the remaining portion consisting of fruit. Try to inject a lot of variety into this half of your plate (or half of your diet)—eat fruits in a variety of colors and vegetables of all types (but don't count potatoes or French fries as vegetables). To one side of the plate, picture a glass of water, since that's the best drink for weight loss and for overall health (At some meals you can substitute coffee or tea with little to no sugar). Don't drink more than a serving or two of milk each day. To the other side of the plate, imagine a vessel containing healthy oils such as canola or olive oil. Use it for cooking or at the table instead of butter . Read more

Clean Out Dates: Periodically ask the student to sort through and clean out his orher desk, book bag, and other special places where written assignments are stored.Extra Books: Provide the student with an extra set of books or electronicversions of books for use at home. This eliminates the student having toremember to bring books back and forth.Use of Calendars: Teach the student to use a calendar for schedulingassignments. Tape a schedule of planned daily activities to the student’s desk tohelp with time management and transitions.Checklist of Homework Supplies: Give the student a checklist that identifiescategories of items needed for homework assignments. The checklist can betaped to the inside of the student’s locker or desk.  Read more

The Journal of Agricultural Sciences is a peer reviewed journal aiming to publish high quality articles on topical issues in Agriculture. The journal provides a forum for Sri Lankan and international scholars especially in Asia and Africa to publish authoritative and well referenced articles in agriculture related areas. The journal publishes original research works, book reviews, short communications and comparative articles. JAS is published by the Faculty of Agricultural Sciences of the Sabaragamuwa University of Sri Lanka. Read more