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Activity code 10000 reasons key of e pdf

Redman - 10, 000 Reasons (Bless The Lord), (easy) sheet
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10, 000 Reasons (Bless The Lord)

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E (SAT) 10, 000 Reasons (Bless The Lord)

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Print and download 10, Reasons (Bless the Lord) - Eb Instrument sheet music by Matt Redman arranged for Alto Saxophone or Baritone Saxophone. Look at the samples below of different densities: Lower density bar codes are. Made by rcs 10, Reasons (Bless the Lord) - Matt Redman - Piano sheet music download free in PDF or MIDI. A E Bsus B E 2 3 A E Ten thousand reasons for my heart to find (Repeat CHORUS x2) A E B C#m. The ones that did were largely one-off cases of people "accidentally" voting twice because they moved to a different state or voting for a deceased person/relative in which they HAPPENED to be using. Parallel code is realized by using the TPL (or self-spawning all the workers, most efficiently over an optimized thread-pool) and requires a different kind of synchronization. Or, you can also use the accompanying alternatives to fetch the code.

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Reasons (Bless the Lord) #1. 10, 000 Reasons (Bless the Lord) Our awesome collection of Promoted Songs. Reasons (Bless the Lord Oh My Soul) Chorus: C G Bless the Lord, O my soul, D Em O my soul, C G Dsus4 D Worship His holy name. REASONS Matt Redman 5099996785324 Bless the Lord, O my soul, Em O my soul, Dsus4 D Worship His holy name. Cheques issued by the bank but not yet pr esented for payment When cheques are issued by the firm to suppliers or creditors of the firm. Why not click on the Very Weird Stuff link to see more, or click on the music link? And if you plan on transfers over $10, 000 then all you got to do is to call us. The fee for such. Radboud University Nijmegen Abstract.

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Ignition ON; Wait 5 seconds; Ignition OFF. Therefore, no star notes were printed for the small-size National Bank Notes, $5000 or $10000 Federal Reserve Notes, or $10000 or $100000 Gold Certificates. C felony (up to 10 years in prison, a fine of up to $10, 000, or both) 3 rd degree Damage to or the value of the property or computer services is over $1, 000 Reckless conduct that creates a risk of serious physical injury to another person. 10, 000 Reasons (Bless The Lord) [E] - Kamloops Alliance. 10, 000 Reasons (Bless The Lord) (D) - PDF Free Download. This e-book is divided into five main topics. Reasons (Bless The Lord): key of E 2. All Because Of Jesus: key of B 3. Always: key of B 4. Arms Open Wide: key of D 5. Blessed Be Your Name: key of B 6. Break Free: key of A 7. Broken Vessels (Amazing Grace): key of G 8. Come As You Are: key of A 9. Come Home Running: key of G# 10. Cornerstone: key of C 11. Endless Light: key of C 12. Fierce: key of B 13. Finding Who We Are: key of F#.

10, 000 Reasons Chords - Matt Redman Worship Chords

Problem running php on nginx ubuntu (files get downloaded)

Hi everyone,
I'm very new to php and ran into some issue that I have been trying to fix for a couple of hours.
I have setup Nginx on ubuntu 19.10, and installed php7.4-fpm. But whenever I try to open a file like index.php, located in my root folder /vawww/html (so localhost/index.php) it will download the file instead of running it.
Nginx is not communicating with php7.4-fpm, is my guess, but I can not find the mistake in my configuration files..

Could anyone take a look and spot what would be wrong.
Below I've put the files, in order
  1. /etc/nginx/fastcgi.conf:
  2. /etc/nginx/fastcgi_params:
  3. /etc/nginx/sites-enabled/server.conf
  4. /etc/nginx/mime.types
  5. /etc/php/7.4/fpm/php-fpm.conf
  6. /etc/php/7.4/fpm/pool.d/www.conf
  7. selection of /etc/php/7.4/fpm/php.ini since posting it all is too long
  8. output service nginx status & service php7.4-fpm status

If I'm looking at the wrong files or something and the error could be located elsewhere please guide me in the right direction.
And if you already read this far, I would like to thank you for your time!


fastcgi_param SCRIPT_FILENAME $document_root$fastcgi_script_name; fastcgi_param QUERY_STRING $query_string; fastcgi_param REQUEST_METHOD $request_method; fastcgi_param CONTENT_TYPE $content_type; fastcgi_param CONTENT_LENGTH $content_length; fastcgi_param SCRIPT_NAME $fastcgi_script_name; fastcgi_param REQUEST_URI $request_uri; fastcgi_param DOCUMENT_URI $document_uri; fastcgi_param DOCUMENT_ROOT $document_root; fastcgi_param SERVER_PROTOCOL $server_protocol; fastcgi_param REQUEST_SCHEME $scheme; fastcgi_param HTTPS $https if_not_empty; fastcgi_param GATEWAY_INTERFACE CGI/1.1; fastcgi_param SERVER_SOFTWARE nginx/$nginx_version; fastcgi_param REMOTE_ADDR $remote_addr; fastcgi_param REMOTE_PORT $remote_port; fastcgi_param SERVER_ADDR $server_addr; fastcgi_param SERVER_PORT $server_port; fastcgi_param SERVER_NAME $server_name; # PHP only, required if PHP was built with --enable-force-cgi-redirect fastcgi_param REDIRECT_STATUS 200; 

2. /etc/nginx/fastcgi_params:

fastcgi_param SCRIPT_FILENAME $document_root$fastcgi_script_name; fastcgi_param QUERY_STRING $query_string; fastcgi_param REQUEST_METHOD $request_method; fastcgi_param CONTENT_TYPE $content_type; fastcgi_param CONTENT_LENGTH $content_length; fastcgi_param SCRIPT_NAME $fastcgi_script_name; fastcgi_param REQUEST_URI $request_uri; fastcgi_param DOCUMENT_URI $document_uri; fastcgi_param DOCUMENT_ROOT $document_root; fastcgi_param SERVER_PROTOCOL $server_protocol; fastcgi_param REQUEST_SCHEME $scheme; fastcgi_param HTTPS $https if_not_empty; fastcgi_param GATEWAY_INTERFACE CGI/1.1; fastcgi_param SERVER_SOFTWARE nginx/$nginx_version; fastcgi_param REMOTE_ADDR $remote_addr; fastcgi_param REMOTE_PORT $remote_port; fastcgi_param SERVER_ADDR $server_addr; fastcgi_param SERVER_PORT $server_port; fastcgi_param SERVER_NAME $server_name; # PHP only, required if PHP was built with --enable-force-cgi-redirect fastcgi_param REDIRECT_STATUS 200; 

3. /etc/nginx/sites-enabled/server.conf

# Version=2.1 server { listen 80; listen [::]:80; listen 443 ssl http2; listen [::]:443 ssl http2; # # This file will be managed by ATK, and overwitten without warning. # # To enable external access please consider installing DuckDNS using ATK. # # For external access using a custom domain: # # 1) Make a copy of this file and rename it to match your domain # # ex: /etc/nginx/sites-available/mydomain.com.conf # # 2) Edit your file and replace the entire `server_name` line with `server_name mydomain.com;` # # (do not include IP addresses) # # 3) Run `sudo ln -s /etc/nginx/sites-available/mydomain.com.conf /etc/nginx/sites-enabled/mydomain.com.conf` # # 4) Run `sudo systemctl reload nginx` # # You can then use ATK to run Certbot on your custom domain for HTTPS # # You can also modify your new file to enabling some of the extra features below by uncommenting the lines # # If you modify your file you will need to rerun the command in step 4 above server_name localhost; access_log /valog/nginx/server.atomic.access.log; error_log /valog/nginx/server.atomic.error.log; index index.html index.php; root /vawww/html/; client_body_buffer_size 128k; client_max_body_size 100M; send_timeout 5m; server_tokens off; location ~ \.php$ { fastcgi_split_path_info ^(.+\.php)(/.+)$; fastcgi_pass unix:/varun/php7.4-fpm.sock; fastcgi_index index.php; include fastcgi.conf;} location ~ /\.ht { deny all; } ## # Snippet Config ## include /etc/nginx/snippets/gzip.atomic.conf; # include /etc/nginx/snippets/headers-hsts.atomic.conf; # WARNING: Only enable Strict Transport after confirming HTTPS is working include /etc/nginx/snippets/headers.atomic.conf; # include /etc/nginx/snippets/https-redirect.atomic.conf; # WARNING: Only enable HTTPS Redirect after confirming HTTPS is working include /etc/nginx/snippets/letsencrypt.atomic.conf; include /etc/nginx/snippets/proxy.atomic.conf; # include /etc/nginx/snippets/ssl-dhparam.atomic.conf; # WARNING: Only enable dhparam after running `openssl dhparam -out /etc/nginx/dhparam.pem 4096` include /etc/nginx/snippets/ssl.atomic.conf; ## # App Location Config ## include /etc/nginx/locations-enabled/*.atomic.conf; ssl_certificate /etc/letsencrypt/live/****/fullchain.pem; # managed by Certbot ssl_certificate_key /etc/letsencrypt/live/****/privkey.pem; # managed by Certbot } 

4. /etc/nginx/mime.types

types { text/html html htm shtml; text/css css; text/xml xml; image/gif gif; image/jpeg jpeg jpg; application/javascript js; application/atom+xml atom; application/rss+xml rss; text/mathml mml; text/plain txt; text/vnd.sun.j2me.app-descriptor jad; text/vnd.wap.wml wml; text/x-component htc; image/png png; image/tiff tif tiff; image/vnd.wap.wbmp wbmp; image/x-icon ico; image/x-jng jng; image/x-ms-bmp bmp; image/svg+xml svg svgz; image/webp webp; application/font-woff woff; application/java-archive jar war ear; application/json json; application/mac-binhex40 hqx; application/msword doc; application/pdf pdf; application/postscript ps eps ai; application/rtf rtf; application/vnd.apple.mpegurl m3u8; application/vnd.ms-excel xls; application/vnd.ms-fontobject eot; application/vnd.ms-powerpoint ppt; application/vnd.wap.wmlc wmlc; application/vnd.google-earth.kml+xml kml; application/vnd.google-earth.kmz kmz; application/x-7z-compressed 7z; application/x-cocoa cco; application/x-java-archive-diff jardiff; application/x-java-jnlp-file jnlp; application/x-makeself run; application/x-perl pl pm; application/x-pilot prc pdb; application/x-rar-compressed rar; application/x-redhat-package-manager rpm; application/x-sea sea; application/x-shockwave-flash swf; application/x-stuffit sit; application/x-tcl tcl tk; application/x-x509-ca-cert der pem crt; application/x-xpinstall xpi; application/xhtml+xml xhtml; application/xspf+xml xspf; application/zip zip; application/octet-stream bin exe dll; application/octet-stream deb; application/octet-stream dmg; application/octet-stream iso img; application/octet-stream msi msp msm; application/vnd.openxmlformats-officedocument.wordprocessingml.document docx; application/vnd.openxmlformats-officedocument.spreadsheetml.sheet xlsx; application/vnd.openxmlformats-officedocument.presentationml.presentation pptx; audio/midi mid midi kar; audio/mpeg mp3; audio/ogg ogg; audio/x-m4a m4a; audio/x-realaudio ra; video/3gpp 3gpp 3gp; video/mp2t ts; video/mp4 mp4; video/mpeg mpeg mpg; video/quicktime mov; video/webm webm; video/x-flv flv; video/x-m4v m4v; video/x-mng mng; video/x-ms-asf asx asf; video/x-ms-wmv wmv; video/x-msvideo avi; } 

5. /etc/php/7.4/fpm/php-fpm.conf

;;;;;;;;;;;;;;;;;;;;; ; FPM Configuration ; ;;;;;;;;;;;;;;;;;;;;; ; All relative paths in this configuration file are relative to PHP's install ; prefix (/usr). This prefix can be dynamically changed by using the ; '-p' argument from the command line. ;;;;;;;;;;;;;;;;;; ; Global Options ; ;;;;;;;;;;;;;;;;;; [global] ; Pid file ; Note: the default prefix is /var ; Default Value: none ; Warning: if you change the value here, you need to modify systemd ; service PIDFile= setting to match the value here. pid = /run/php/php7.4-fpm.pid ; Error log file ; If it's set to "syslog", log is sent to syslogd instead of being written ; into a local file. ; Note: the default prefix is /var ; Default Value: log/php-fpm.log error_log = /valog/php7.4-fpm.log ;syslog.facility = daemon ;syslog.ident = php-fpm ;log_level = notice ;log_limit = 4096 ;log_buffering = no ;emergency_restart_threshold = 0 ;emergency_restart_interval = 0 ;process_control_timeout = 0 ; process.max = 128 ; process.priority = -19 ; Send FPM to background. Set to 'no' to keep FPM in foreground for debugging. ; Default Value: yes ;daemonize = yes ;rlimit_files = 1024 ;rlimit_core = 0 ;events.mechanism = epoll ; When FPM is built with systemd integration, specify the interval, ; in seconds, between health report notification to systemd. ; Set to 0 to disable. ; Available Units: s(econds), m(inutes), h(ours) ; Default Unit: seconds ; Default value: 10 ;systemd_interval = 10 ;;;;;;;;;;;;;;;;;;;; ; Pool Definitions ; ;;;;;;;;;;;;;;;;;;;; ; Multiple pools of child processes may be started with different listening ; ports and different management options. The name of the pool will be ; used in logs and stats. There is no limitation on the number of pools which ; FPM can handle. Your system will tell you anyway :) ; Include one or more files. If glob(3) exists, it is used to include a bunch of ; files from a glob(3) pattern. This directive can be used everywhere in the ; file. ; Relative path can also be used. They will be prefixed by: ; - the global prefix if it's been set (-p argument) ; - /usr otherwise include=/etc/php/7.4/fpm/pool.d/*.conf 

6. /etc/php/7.4/fpm/pool.d/www.conf

; Start a new pool named 'www'. [www] ;prefix = /path/to/pools/$pool user = user group = user listen = /varun/php/php7.4-fpm.sock listen.owner = user listen.group = user ;listen.mode = 0660 pm = dynamic pm.max_children = 5 pm.start_servers = 2 pm.min_spare_servers = 1 pm.max_spare_servers = 3 ;chroot = ;chdir = /vawww ;catch_workers_output = yes ;decorate_workers_output = no ;clear_env = no 7. /etc/php/7.4/fpm/php.ini [PHP] engine = On short_open_tag = Off precision = 14 output_buffering = 4096 zlib.output_compression = Off implicit_flush = Off unserialize_callback_func = serialize_precision = -1 ;open_basedir = disable_functions = pcntl_alarm,pcntl_fork,pcntl_waitpid,pcntl_wait,pcntl_wifexited,pcntl_wifstopped,pcntl_wifsignaled,pcntl_wifcontinued,pcntl_wexitstatus,pcntl_wtermsig,pcntl_wstopsig,pcntl_signal,pcntl_signal_get_handler,pcntl_signal_dispatch,pcntl_get_last_error,pcntl_strerror,pcntl_sigprocmask,pcntl_sigwaitinfo,pcntl_sigtimedwait,pcntl_exec,pcntl_getpriority,pcntl_setpriority,pcntl_async_signals,pcntl_unshare, disable_classes = zend.enable_gc = On zend.exception_ignore_args = On ;;;;;;;;;;;;;;;;; ; Miscellaneous ; ;;;;;;;;;;;;;;;;; expose_php = Off ;;;;;;;;;;;;;;;;;;; ; Resource Limits ; ;;;;;;;;;;;;;;;;;;; max_execution_time = 360 max_input_time = 360 ;max_input_nesting_level = 64 ; How many GET/POST/COOKIE input variables may be accepted ;max_input_vars = 1000 ; Maximum amount of memory a script may consume (128MB) ; http://php.net/memory-limit memory_limit = 512M ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; ; Error handling and logging ; ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;; error_reporting = E_ALL & ~E_DEPRECATED & ~E_STRICT display_errors = Off display_startup_errors = Off log_errors = On log_errors_max_len = 1024 ignore_repeated_errors = Off ignore_repeated_source = Off report_memleaks = On ;;;;;;;;;;;;;;;;; ; Data Handling ; ;;;;;;;;;;;;;;;;; variables_order = "GPCS" request_order = "GP" register_argc_argv = Off auto_globals_jit = On post_max_size = 8M auto_prepend_file = auto_append_file = default_mimetype = "text/html" default_charset = "UTF-8" ;;;;;;;;;;;;;;;;;;;;;;;;; ; Paths and Directories ; ;;;;;;;;;;;;;;;;;;;;;;;;; doc_root = user_dir = enable_dl = Off ;cgi.force_redirect = 1 ;cgi.nph = 1 ;cgi.redirect_status_env = ;cgi.fix_pathinfo=1 ;cgi.discard_path=1 ;fastcgi.impersonate = 1 ;fastcgi.logging = 0 ;cgi.rfc2616_headers = 0 ;cgi.check_shebang_line=1 ;;;;;;;;;;;;;;;; ; File Uploads ; ;;;;;;;;;;;;;;;; file_uploads = On upload_max_filesize = 250M max_file_uploads = 20 ;;;;;;;;;;;;;;;;;; ; Fopen wrappers ; ;;;;;;;;;;;;;;;;;; allow_url_fopen = On allow_url_include = Off ;user_agent="PHP" default_socket_timeout = 320 ;auto_detect_line_endings = Off ;;;;;;;;;;;;;;;;;;;;;; ; Dynamic Extensions ; ;;;;;;;;;;;;;;;;;;;;;; ;extension=bz2 ;extension=curl ;extension=ffi ;extension=ftp ;extension=fileinfo ;extension=gd2 ;extension=gettext ;extension=gmp ;extension=intl ;extension=imap ;extension=ldap ;extension=mbstring ;extension=exif ; Must be after mbstring as it depends on it ;extension=mysqli ;extension=oci8_12c ; Use with Oracle Database 12c Instant Client ;extension=odbc ;extension=openssl ;extension=pdo_firebird ;extension=pdo_mysql ;extension=pdo_oci ;extension=pdo_odbc ;extension=pdo_pgsql ;extension=pdo_sqlite ;extension=pgsql ;extension=shmop ;extension=snmp ;extension=soap ;extension=sockets ;extension=sodium ;extension=sqlite3 ;extension=tidy ;extension=xmlrpc ;extension=xsl ;;;;;;;;;;;;;;;;;;; ; Module Settings ; ;;;;;;;;;;;;;;;;;;; [CLI Server] cli_server.color = On [Date] ;date.timezone = [filter] ; http://php.net/filter.default ;filter.default = unsafe_raw ; http://php.net/filter.default-flags ;filter.default_flags = [iconv] ;iconv.input_encoding = ;iconv.internal_encoding = ;iconv.output_encoding = [imap] ;imap.enable_insecure_rsh=0 [intl] ;intl.error_level = E_WARNING ;intl.use_exceptions = 0 [sqlite3] ;sqlite3.extension_dir = ;sqlite3.defensive = 1 [Pcre] ;pcre.backtrack_limit=10000 ;pcre.recursion_limit=100000 ;pcre.jit=1 [Pdo] ;pdo_odbc.connection_pooling=strict ;pdo_odbc.db2_instance_name [Pdo_mysql] ; Default socket name for local MySQL connects. If empty, uses the built-in ; MySQL defaults. pdo_mysql.default_socket= [Phar] ; http://php.net/phar.readonly ;phar.readonly = On ; http://php.net/phar.require-hash ;phar.require_hash = On ;phar.cache_list = [mail function] ; For Win32 only. ; http://php.net/smtp SMTP = localhost ; http://php.net/smtp-port smtp_port = 25 ; For Win32 only. ; http://php.net/sendmail-from ;sendmail_from = [email protected] ; For Unix only. You may supply arguments as well (default: "sendmail -t -i"). ; http://php.net/sendmail-path ;sendmail_path = ;mail.force_extra_parameters = ; Add X-PHP-Originating-Script: that will include uid of the script followed by the filename mail.add_x_header = Off ; The path to a log file that will log all mail() calls. Log entries include ; the full path of the script, line number, To address and headers. ;mail.log = ; Log mail to syslog (Event Log on Windows). ;mail.log = syslog [ODBC] ; http://php.net/odbc.default-db ;odbc.default_db = Not yet implemented ; http://php.net/odbc.default-user ;odbc.default_user = Not yet implemented ; http://php.net/odbc.default-pw ;odbc.default_pw = Not yet implemented ; Controls the ODBC cursor model. ; Default: SQL_CURSOR_STATIC (default). ;odbc.default_cursortype ; Allow or prevent persistent links. ; http://php.net/odbc.allow-persistent odbc.allow_persistent = On ; Check that a connection is still valid before reuse. ; http://php.net/odbc.check-persistent odbc.check_persistent = On ; Maximum number of persistent links. -1 means no limit. ; http://php.net/odbc.max-persistent odbc.max_persistent = -1 ; Maximum number of links (persistent + non-persistent). -1 means no limit. ; http://php.net/odbc.max-links odbc.max_links = -1 ; Handling of LONG fields. Returns number of bytes to variables. 0 means ; passthru. ; http://php.net/odbc.defaultlrl odbc.defaultlrl = 4096 ; Handling of binary data. 0 means passthru, 1 return as is, 2 convert to char. ; See the documentation on odbc_binmode and odbc_longreadlen for an explanation ; of odbc.defaultlrl and odbc.defaultbinmode ; http://php.net/odbc.defaultbinmode odbc.defaultbinmode = 1 [MySQLi] ; Maximum number of persistent links. -1 means no limit. ; http://php.net/mysqli.max-persistent mysqli.max_persistent = -1 ; Allow accessing, from PHP's perspective, local files with LOAD DATA statements ; http://php.net/mysqli.allow_local_infile ;mysqli.allow_local_infile = On ; Allow or prevent persistent links. ; http://php.net/mysqli.allow-persistent mysqli.allow_persistent = On ; Maximum number of links. -1 means no limit. ; http://php.net/mysqli.max-links mysqli.max_links = -1 ; Default port number for mysqli_connect(). If unset, mysqli_connect() will use ; the $MYSQL_TCP_PORT or the mysql-tcp entry in /etc/services or the ; compile-time value defined MYSQL_PORT (in that order). Win32 will only look ; at MYSQL_PORT. ; http://php.net/mysqli.default-port mysqli.default_port = 3306 ; Default socket name for local MySQL connects. If empty, uses the built-in ; MySQL defaults. ; http://php.net/mysqli.default-socket mysqli.default_socket = ; Default host for mysqli_connect() (doesn't apply in safe mode). ; http://php.net/mysqli.default-host mysqli.default_host = ; Default user for mysqli_connect() (doesn't apply in safe mode). ; http://php.net/mysqli.default-user mysqli.default_user = ; Default password for mysqli_connect() (doesn't apply in safe mode). ; Note that this is generally a *bad* idea to store passwords in this file. ; *Any* user with PHP access can run 'echo get_cfg_var("mysqli.default_pw") ; and reveal this password! And of course, any users with read access to this ; file will be able to reveal the password as well. ; http://php.net/mysqli.default-pw mysqli.default_pw = ; Allow or prevent reconnect mysqli.reconnect = Off [mysqlnd] ; Enable / Disable collection of general statistics by mysqlnd which can be ; used to tune and monitor MySQL operations. mysqlnd.collect_statistics = On ; Enable / Disable collection of memory usage statistics by mysqlnd which can be ; used to tune and monitor MySQL operations. mysqlnd.collect_memory_statistics = Off ; Records communication from all extensions using mysqlnd to the specified log ; file. ; http://php.net/mysqlnd.debug ;mysqlnd.debug = ; Defines which queries will be logged. ;mysqlnd.log_mask = 0 ; Default size of the mysqlnd memory pool, which is used by result sets. ;mysqlnd.mempool_default_size = 16000 ; Size of a pre-allocated buffer used when sending commands to MySQL in bytes. ;mysqlnd.net_cmd_buffer_size = 2048 ; Size of a pre-allocated buffer used for reading data sent by the server in ; bytes. ;mysqlnd.net_read_buffer_size = 32768 ; Timeout for network requests in seconds. ;mysqlnd.net_read_timeout = 31536000 ; SHA-256 Authentication Plugin related. File with the MySQL server public RSA ; key. ;mysqlnd.sha256_server_public_key = [OCI8] ;oci8.privileged_connect = Off ;oci8.max_persistent = -1 ;oci8.persistent_timeout = -1 ;oci8.ping_interval = 60 ;oci8.connection_class = ;oci8.events = Off ;oci8.statement_cache_size = 20 ;oci8.default_prefetch = 100 ;oci8.old_oci_close_semantics = Off [PostgreSQL] pgsql.allow_persistent = On pgsql.auto_reset_persistent = Off ; Maximum number of persistent links. -1 means no limit. ; http://php.net/pgsql.max-persistent pgsql.max_persistent = -1 ; Maximum number of links (persistent+non persistent). -1 means no limit. ; http://php.net/pgsql.max-links pgsql.max_links = -1 pgsql.ignore_notice = 0 pgsql.log_notice = 0 [bcmath] ; Number of decimal digits for all bcmath functions. ; http://php.net/bcmath.scale bcmath.scale = 0 [browscap] ; http://php.net/browscap ;browscap = extra/browscap.ini [Session] session.save_handler = files ;session.save_path = "/valib/php/sessions" session.use_strict_mode = 0 ; Whether to use cookies. ; http://php.net/session.use-cookies session.use_cookies = 1 ; http://php.net/session.cookie-secure ;session.cookie_secure = session.use_only_cookies = 1 session.name = PHPSESSID session.auto_start = 0 session.cookie_lifetime = 0 session.cookie_path = / session.cookie_domain = session.cookie_httponly = session.cookie_samesite = ; Handler used to serialize data. php is the standard serializer of PHP. ; http://php.net/session.serialize-handler session.serialize_handler = php session.gc_probability = 0 session.gc_divisor = 1000 ; After this number of seconds, stored data will be seen as 'garbage' and ; cleaned up by the garbage collection process. ; http://php.net/session.gc-maxlifetime session.gc_maxlifetime = 1440 session.referer_check = ; Set to {nocache,private,public,} to determine HTTP caching aspects ; or leave this empty to avoid sending anti-caching headers. ; http://php.net/session.cache-limiter session.cache_limiter = nocache ; Document expires after n minutes. ; http://php.net/session.cache-expire session.cache_expire = 180 session.use_trans_sid = 0 ; Default Value: 32 ; Development Value: 26 ; Production Value: 26 session.sid_length = 26 session.trans_sid_tags = "a=href,area=href,frame=src,form=" ; Default Value: "" ; Development Value: "" ; Production Value: "" ;session.trans_sid_hosts="" session.sid_bits_per_character = 5 ;session.upload_progress.enabled = On ;session.upload_progress.cleanup = On ;session.upload_progress.prefix = "upload_progress_" ;session.upload_progress.name = "PHP_SESSION_UPLOAD_PROGRESS" ;session.upload_progress.freq = "1%" ;session.upload_progress.min_freq = "1" ; Only write session data when session data is changed. Enabled by default. ; http://php.net/session.lazy-write ;session.lazy_write = On [Assertion] ; Switch whether to compile assertions at all (to have no overhead at run-time) ; -1: Do not compile at all ; 0: Jump over assertion at run-time ; 1: Execute assertions ; Changing from or to a negative value is only possible in php.ini! (For turning assertions on and off at run-time, see assert.active, when zend.assertions = 1) ; Default Value: 1 ; Development Value: 1 ; Production Value: -1 ; http://php.net/zend.assertions zend.assertions = -1 ;assert.active = On ;assert.exception = On ;assert.warning = On ;assert.bail = Off ;assert.callback = 0 ;assert.quiet_eval = 0 [COM] ;com.typelib_file = ;com.allow_dcom = true ;com.autoregister_typelib = true ;com.autoregister_casesensitive = false ;com.autoregister_verbose = true ;com.code_page= [mbstring] ;mbstring.language = Japanese ;mbstring.internal_encoding = ;mbstring.http_input = ;mbstring.http_output = ;mbstring.encoding_translation = Off ;mbstring.detect_order = auto ;mbstring.substitute_character = none ;mbstring.func_overload = 0 ;mbstring.strict_detection = On ;mbstring.http_output_conv_mimetype= ;mbstring.regex_stack_limit=100000 ;mbstring.regex_retry_limit=1000000 [gd] ;gd.jpeg_ignore_warning = 1 [exif] ;exif.encode_unicode = ISO-8859-15 ;exif.decode_unicode_motorola = UCS-2BE ;exif.decode_unicode_intel = UCS-2LE ;exif.encode_jis = ;exif.decode_jis_motorola = JIS ;exif.decode_jis_intel = JIS [Tidy] tidy.clean_output = Off [soap] soap.wsdl_cache_enabled=1 soap.wsdl_cache_dir="/tmp" soap.wsdl_cache_ttl=86400 soap.wsdl_cache_limit = 5 [sysvshm] ;sysvshm.init_mem = 10000 [ldap] ; Sets the maximum number of open links or -1 for unlimited. ldap.max_links = -1 [dba] ;dba.default_handler= [opcache] ; Determines if Zend OPCache is enabled ;opcache.enable=1 ; Determines if Zend OPCache is enabled for the CLI version of PHP ;opcache.enable_cli=0 ; The OPcache shared memory storage size. ;opcache.memory_consumption=128 ; The amount of memory for interned strings in Mbytes. ;opcache.interned_strings_buffer=8 ; The maximum number of keys (scripts) in the OPcache hash table. ; Only numbers between 200 and 1000000 are allowed. ;opcache.max_accelerated_files=10000 ; The maximum percentage of "wasted" memory until a restart is scheduled. ;opcache.max_wasted_percentage=5 ;opcache.use_cwd=1 ;opcache.validate_timestamps=1 ;opcache.revalidate_freq=2 ;opcache.revalidate_path=0 ;opcache.save_comments=1 ;opcache.enable_file_override= ;opcache.optimization_level=0x7FFFBFFF ;opcache.dups_fix=0 ;opcache.blacklist_filename= ;opcache.max_file_size=0 ;opcache.consistency_checks=0 ;opcache.force_restart_timeout=180 ;opcache.error_log= ;opcache.log_verbosity_level=1 ;opcache.preferred_memory_model= ;opcache.protect_memory=0 ;opcache.restrict_api= ;opcache.mmap_base= ; Facilitates multiple OPcache instances per user (for Windows only). All PHP ; processes with the same cache ID and user share an OPcache instance. ;opcache.cache_id= ; Enables and sets the second level cache directory. ; It should improve performance when SHM memory is full, at server restart or ; SHM reset. The default "" disables file based caching. ;opcache.file_cache= ; Enables or disables opcode caching in shared memory. ;opcache.file_cache_only=0 ; Enables or disables checksum validation when script loaded from file cache. ;opcache.file_cache_consistency_checks=1 ; Implies opcache.file_cache_only=1 for a certain process that failed to ; reattach to the shared memory (for Windows only). Explicitly enabled file ; cache is required. ;opcache.file_cache_fallback=1 ; Enables or disables copying of PHP code (text segment) into HUGE PAGES. ; This should improve performance, but requires appropriate OS configuration. ;opcache.huge_code_pages=1 ; Validate cached file permissions. ;opcache.validate_permission=0 ; Prevent name collisions in chroot'ed environment. ;opcache.validate_root=0 ; If specified, it produces opcode dumps for debugging different stages of ; optimizations. ;opcache.opt_debug_level=0 ; Specifies a PHP script that is going to be compiled and executed at server ; start-up. ; http://php.net/opcache.preload ;opcache.preload= ; Preloading code as root is not allowed for security reasons. This directive ; facilitates to let the preloading to be run as another user. ; http://php.net/opcache.preload_user ;opcache.preload_user= ; Prevents caching files that are less than this number of seconds old. It ; protects from caching of incompletely updated files. In case all file updates ; on your site are atomic, you may increase performance by setting it to "0". ;opcache.file_update_protection=2 ; Absolute path used to store shared lockfiles (for *nix only). ;opcache.lockfile_path=/tmp [curl] ; A default value for the CURLOPT_CAINFO option. This is required to be an ; absolute path. ;curl.cainfo = [openssl] ; The location of a Certificate Authority (CA) file on the local filesystem ; to use when verifying the identity of SSL/TLS peers. Most users should ; not specify a value for this directive as PHP will attempt to use the ; OS-managed cert stores in its absence. If specified, this value may still ; be overridden on a per-stream basis via the "cafile" SSL stream context ; option. ;openssl.cafile= ; If openssl.cafile is not specified or if the CA file is not found, the ; directory pointed to by openssl.capath is searched for a suitable ; certificate. This value must be a correctly hashed certificate directory. ; Most users should not specify a value for this directive as PHP will ; attempt to use the OS-managed cert stores in its absence. If specified, ; this value may still be overridden on a per-stream basis via the "capath" ; SSL stream context option. ;openssl.capath= [ffi] ; FFI API restriction. Possible values: ; "preload" - enabled in CLI scripts and preloaded files (default) ; "false" - always disabled ; "true" - always enabled ;ffi.enable=preload ; List of headers files to preload, wildcard patterns allowed. ;ffi.preload= 

8. output service nginx status & service php7.4-fpm status

# sudo service php7.4-fpm status ● php7.4-fpm.service - The PHP 7.4 FastCGI Process Manager Loaded: loaded (/lib/systemd/system/php7.4-fpm.service; enabled; vendor preset: enabled) Active: active (running) since Tue 2020-03-03 17:01:34 CET; 1min 59s ago Docs: man:php-fpm7.4(8) Process: 620 ExecStartPost=/uslib/php/php-fpm-socket-helper install /run/php/php-fpm.sock /etc/php/7.4/fpm/pool.d/www.conf 74 (code=exited, status=0/SUCCESS) Main PID: 598 (php-fpm7.4) Status: "Processes active: 0, idle: 2, Requests: 0, slow: 0, Traffic: 0req/sec" Tasks: 3 (limit: 4915) Memory: 12.4M CGroup: /system.slice/php7.4-fpm.service ├─598 php-fpm: master process (/etc/php/7.4/fpm/php-fpm.conf) ├─618 php-fpm: pool www └─619 php-fpm: pool www Mär 03 17:01:34 user systemd[1]: Starting The PHP 7.4 FastCGI Process Manager... Mär 03 17:01:34 user systemd[1]: Started The PHP 7.4 FastCGI Process Manager. 

# sudo service nginx status ● nginx.service - A high performance web server and a reverse proxy server Loaded: loaded (/lib/systemd/system/nginx.service; enabled; vendor preset: enabled) Active: active (running) since Tue 2020-03-03 17:01:39 CET; 2s ago Docs: man:nginx(8) Process: 639 ExecStartPre=/ussbin/nginx -t -q -g daemon on; master_process on; (code=exited, status=0/SUCCESS) Process: 657 ExecStart=/ussbin/nginx -g daemon on; master_process on; (code=exited, status=0/SUCCESS) Main PID: 658 (nginx) Tasks: 5 (limit: 4915) Memory: 4.9M CGroup: /system.slice/nginx.service ├─658 nginx: master process /ussbin/nginx -g daemon on; master_process on; ├─659 nginx: worker process ├─660 nginx: worker process ├─661 nginx: worker process └─662 nginx: worker process Mär 03 17:01:39 user systemd[1]: Starting A high performance web server and a reverse proxy server... Mär 03 17:01:39 user systemd[1]: Started A high performance web server and a reverse proxy server. 
submitted by xmr123 to PHPhelp

The Great Nutrition Post for Echelon'ers!

Go Echelon Diet

Introduction to diet

Diet is probably the most important single factor in your health, body composition and overall appearance.
Food determines how big you are. If you consume more calories than you expend, you will get bigger. If you consume fewer calories than you expend, you will get smaller. If you meet your maintenance needs, you will stay the same. Regardless of your metabolism, body composition, genetics, or whatever, your body must obey the laws of physics and biological imperatives. Now, your calorie needs can change over time. But in the end, it really is calories in and calories out. Everything else is just fiddling around the edges of this basic fact.
You can't get big if you don't eat big. That goes for muscle, fat, whatever. You can lift huge weights 10,000 times a day, and if you don't eat more calories than you expend, you won't gain a milligram of mass. Conversely, if you burn 10,000 calories a day and eat 11,000 calories a day, you will gain weight. Exercise and food selection plays a big role in what that extra weight becomes (fat or muscle), but the weight comes from food.
With that out of the way, what should you eat?

General dietary advice

Before going into the nitty-gritty of calorie counting and so forth, you can improve your health a great deal by changing the staples of your diet and your patterns of eating. This sounds like a big deal, but is actually pretty simple and relatively painless. I'm not going to tell you to eat tree bark and fungus, for instance. That kind of extremist dieting is for morons.
First, the obvious stuff: fast food and soda. Cut it out.
Fast food is almost always extremely unhealthy, high in saturated fat and trans fat, very calorie-dense, and should thus be avoided by everyone. The occasional burger is harmless in the grand scheme of things, but if fast food is a staple of your diet, cut it out.
Soda is the other thing that should be massively reduced by almost everyone. Soda is extremely calorie-dense, has no nutritional value, and for various reasons, you shouldn't be dumping massive amounts of simple sugars into your system. There is debate over if diet soda is neutral or still bad for you; my suggestion is to limit it, too. There are a lot of unsubstantiated negative myths about diet soda, and although it's still healthier than regular soda, it may keep you in a habit of preferring overly sweet food. It's still probably best not to drink diet soda. Drink water instead, with the occasional coffee or tea for variety. After a few months of this, your soda cravings will slowly dissipate.
For those with a sweet tooth, all kinds of sweets are calorie monsters. But the worst of the worst may be ice cream, especially premium ice creams - a pint might give you a few days worth of saturated fat and half the calories you should be taking in. You don't need to never eat something sweet again - that's ludicrous. Just eat it rarely and in smaller amounts.
Finally, be aware that many "frappuchino" coffee beverages are made almost entirely of dairy fat and syrup, and can have absurd amounts of calories. Brewed tea and coffee are almost calorie-free, and a packet of sugar only adds about 20 calories, but some of these blended "coffee" drinks have on the order of 400 calories.
Focus your meals on traditionally cooked food. Try to consume the least amount of processed junk you can and try to only eat whole, naturally occuring foods. Eating these will keep you more full than the processed stuff and for less calories. There is a bunch of discussion about certain pieces of food being bad, and others good. As a rule of thumb, if it was part of a traditional diet, if you could make it by hand, it is good (eggs, butter, olive oil, oatmeal, fruit, …), if not, it's not (margarine, soda, pizza, gummi bears …).
Many people make the first steps towards weight loss just by cutting out soda and dropping the Big Mac content of their diet. Aside from being made of unhealthy ingredients, fast food and soda are so awful because they make it easy to ingest immense calories without being especially aware that you're doing it. I'm not telling you that you need to abandon everything you like forever. You just can't have obviously unhealthy foods be a main component of your diet. Having a reasonably-sized portion of something "unhealthy" that you really like 1-2 times a week is not a problem if the rest of your diet is in order. But for too many people, unhealthy foods are their diet.

Macronutrients and more

Carbohydrates, fats and proteins are all known as macronutrients. All are necessary, and none are evil per se. To summarize:
Carbohydrates ("carbs"). 4 calories per gram. Despite what you may have heard, these are not evil. They are a necessary source of energy for your body. The problem is that people over-consume certain sources of carbohydrates, most notably simple sugars from soda and candy, and starches from white bread. However, if you have to cut down on one macronutrient, cut down on carbohydrates. People in Western cultures consume far too many carbohydrates on average.
Proteins. 4 calories per gram. Protein is formed by a linked chain of amino acids, which are necessary for your body to maintain and repair damage to its muscles. Most people get enough protein, though an intense exercise program may call for eating more for optimal results. Protein helps you lose fat[1][2], build muscle, fills you up so you're less hungry[1][2][3], supports lean body mass (muscle) over flabby and unhealthy body mass (fat)[1][2], helps you recover better from all kinds of exercise, decreases soreness, and helps to keep off weight loss (combating the yoyo effect).
There are a number of myths floating around about protein, so let me try to clear some of them up. First of all, no, it isn't bad for you or your kidneys[1][2][3][4]. You want around one gram per pound of bodyweight worth of protein (e.g. if you weigh 150lbs, eat 150g protein. If you get a little less, it won't matter, but 1g/lb of bodyweight is a good rule of thumb)[1] [2] [3] [4][5]. You want your protein to come from high quality sources[1] [2], like the ones listed in the "specific kinds of foods you should eat" section.
If you cannot manage to take enough protein into your diet via natural sources, protein powder may be the key. Optimum Nutrition is my recommended brand (don't get too crazy with the flavors, my favorite after ten years of experimentation is the standard Double Rich Chocolate). If you're looking for a cheaper option, I've also had good results with MyProtein, a UK-based brand. There are a number of different protein powder options available with a myriad of prices: Hydrolized whey, one of the more expensive options, goes through a denaturing process, giving it a sweeter taste and helping the powder dissolve more easily in water or milk. Whey isolate has additional branched chain amino acids (BCAAs) in it, eliminating the need to buy a separate, more expensive, BCAA supplement. If you're on a budget, though, the cheapest option generally does the trick.
Fats. 9 calories per gram. Fats are not evil, either. Eating dietary fat does not mean that body fat will instantly appear on your gut or ass; your body doesn't work that way. Fats perform a variety of necessary functions. The problem is that people over-consume saturated fats and trans fats, which raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol, and under-consume healthy fats like monounsaturated fats (found in high concentrations in olive oil and canola oil) and Omega-3 fatty acids (found in fish, flax seed oil and other sources). Fats also have more calories ounce-for-ounce than carbohydrates and proteins, making very high fat foods very calorie-dense, which is where the bad reputation often stems from.
Other notable nutrients:
Alcohol. Alcohol itself has calories (7 per gram), and some alcoholic drinks are very calorie-dense due to their sugar content. If there's anything like a useless source of calories, alcohol is it. Alcohol consumption has been consistently shown to result in sustained, significant decreases in testosterone and growth hormone levels. In addition, it also directly inhibits how the body processes proteins. If you're trying to build muscle, it is best to cut down on alcohol consumption. Some is fine, but an excess isn't. You can even get away with getting smashed every so often if you follow the protocol described here.
Cholesterol: I'm including this here as a subset of fats, though technically it isn't a macronutrient. Cholesterol in food does not directly translate in into high blood cholesterol for most people. For those with high cholesterol, specifically high LDL ("bad") cholesterol, focus on cutting saturated and trans fats, which contribute to cholesterol production in the liver.
Dietary fiber: This is a subset of carbohydrates, though people don't usually think of fiber that way. Dietary fiber has many health benefits, and almost everyone should eat more of it. Fiber is most easily obtained from vegetable sources, which is another good reason to eat more greens.
Water: Drink more water. Water regulates virtually every bodily process in some way. Drinking more water is a simple, virtually cost-free thing you can do to improve your overall health. Drinking water replaces lost fluids from the body during perspiration, urination and other bodily functions. Mental and physical tiredness is a short term side-effect of dehydration with long term dehydration leading to the risk of kidney stones. Finally, drinking plenty of water is essential to getting the most out of your workouts in a safe manner, and it gives us the ability to absorb nutrients from food and transport them throughout the body. The recommended amount differs from person to person (If you've heard anything about 8 glasses a day, it's bunk), but there's virtually no danger in drinking more, as you'd have to drink a pretty improbable amount to do actual damage.
Many diets have ideal percentages/”macronutrient ratios” as a large component of their philosophy. Your body doesn't care about ratios, it cares how much protein you are getting irrespective of total calories. A lot of talk is made about carbs vs fats. First of all, the topic is less important than most think, secondly, it largely varies from person to person. Get your protein and vegetables, and then see how many carbs and fats (and maybe even more protein) you want to add to get the rest of your calories from. Experiment a bit, see what works best.
Finally, fad diets: keto, zone, no fat, no protein, that-weird-thing-your-mom-does. Many of these are centered around carb vs fat balance, others are about a specific piece of food. As you should know, there is no evidence that any of these are better than others. If you believe in these diets, go do them, just remember that in the end, it’s about persistence, patience, protein and calories. If your diet of choice gets these 4 right, it will work. If not, it wont.

Vitamins & minerals

Micronutrients are nutrients your body needs in small quantities, like vitamins and minerals. In general, most people do not need to heavily supplement these, provided that their diet is optimal. However, few people have an optimal diet, and there is scientific evidence that, in some cases, supplementation can provide concrete health benefits. Just remember to always put diet, training and rest before supplementation. This goes for spending money as well: cash is better spent on gym and food before buying supplements.
The recommended daily allowance (RDA) is a reasonable baseline for most vitamins and minerals, but keep in mind that it is a minimum value for preventing nutrient deficiency, not the optimal amount for the best possible health or performance, and does not take into account the most up-to-date research. As a result, taking a multivitamin supplement that gives you a flat 100% RDA dose is not necessarily the best way to go, but it is a reasonable and conservative way to cover any deficiencies in your diet.
Keep in mind that men will want a multivitamin without iron, while women will want one with iron. In fact, 11% of women between the ages of 20 to 49 have an iron deficiency.
Since writing this guide, several people have asked me about sodium. Sodium is generally something that most don't need to be concerned about. Your body needs a small amount of sodium to function. However, an excess of sodium can cause major heart problems down the line if your kidney can't filter it fast enough. Though the US dietary guideline of no more than 2300mg a day of sodium is dogma, realistically, most people are fine with anywhere from 2000 to 5000mg per day (see this study31376-X/fulltext) for more information).
One supplement that is extremely beneficial and backed up by a ton of scientific evidence is Omega-3 fatty acids, most commonly supplemented through fish oil. If there is one supplement that everyone should take, this is it. Don't focus on total mg of fish oil; instead, take enough fish oil to get a total of approximately 720mg of EPA and 480mg of DHA a day. If you're in North America, the Kirkland Signature brand is going to give you the best bang for your buck.
Another is Vitamin D[1][2][3][4][5]. Vitamin D is created by the body naturally when it is exposed to sunlight, so if you don't live in an area with a lot of sun, chances are you’re deficient in it. Supplementing with Vitamin D strengthens bones, prevents cancer, and raises testosterone levels, and most Vitamin D supplements are fairly cheap, as well. There is, again, some scare about Vitamin D being poisonous in higher dosages, but it's actually quite hard to poison yourself on Vitamin D as you would need to take more than 10000 IU/day[1][2][3]. Make sure you buy it in Vitamin D3 form (cholecalciferol). I recommend the NOW Foods 5000 IU version, which will cover you with one capsule a day.
Lastly, creatine is a safe and effective supplement which will help a bit with strength[1][2][3]. Get it in monohydrate form only - it is just as effective (or more) as the other forms, and a lot cheaper[1][2]. Take 5g (1 teaspoon) every day at any time. No need to load or cycle[1][2][3][4].
But what if you want to go beyond that and try to get closer to "optimum" nutrition through supplements? Going deep into this subject is beyond the scope of this guide, but there are a few basic things you should keep in mind:

  1. The tolerable upper level (UL) is a reasonable place to start when trying to determine the maximum amount of a vitamin you should take. That doesn't mean that you should take the UL value of every vitamin, just that if you stay below the UL, you aren't in risky territory in terms of overdose. Note that the UL is often much higher than the daily recommended value. Consult the Council for Responsible Nutrition's Vitamin and Mineral Recommendations for a list of daily values and tolerable upper levels for a number of vitamins and minerals.
  2. Put some thought into what you're taking, and why you're taking it. Look for scientific studies supporting the value of taking more than the RDA of a given vitamin or mineral. And don't just fixate on one study; look for a consensus among credible sources. Examine is a great site that compiles a number of scientific studies around different fitness topics.
  3. Remember, they're called supplements for a reason. Researching and buying supplements is not something for beginners to concentrate on. Focus on getting your diet in order first. You’ll most likely gain more out of working out a bit harder and eating a bit better than by even thinking about a certain supplement.
Keep in mind that I'm not saying you need to do any of this to be healthy or get into shape, though Vitamin D and an Omega-3 supplement are highly recommended. Other supplements are worth looking into, but are not essential by any stretch of the imagination. If you are interested in doing more in-depth research about supplements, I highly recommend Examine.com's Supplement-Goals Reference Guide, one of the only unbiased, complete sources of information about supplements in existence (yes, it costs money, and yes, you can help support this guide by buying it with my reference link, but it's certainly not a necessity if you're just starting out).
Finally, if you see a supplement being promoted that you're not sure about, use the Snake Oil chart for reference. It charts popular supplements by the amount of scientific evidence backing them. The stuff you should be taking is at the very top.

Specific kinds of foods you should eat

Note that the list below does not account for condiments and toppings; it just lists good food items. For instance, turkey breast is very good for you. Turkey breast covered in heavy cream sauce or deep fried in lard is not. Use your brain here.
Your dietary staples should include:

  • Lean animal protein sources (fattier meats are acceptable if trying to gain muscle mass), including but not limited to:
    • Most turkey and chicken in general, especially if it is skinless. Turkey and chicken breasts especially.
    • Ground turkey, chicken, beef or pork.
    • Virtually all forms of fish, even the fattier fishes are very good for you. Tuna, while also good, should be eaten sparingly if you're concerned about mercury consumption.
    • More exotic-type meats, if you can find them: buffalo, ostrich, lamb, elk, venison, alligator, etc.
    • Whole eggs
  • Whole grains, including but not limited to:
    • Whole wheat bread, bagels, rolls, etc.
    • Whole wheat pasta
    • Brown rice
    • Oatmeal
    • Whole grain breakfast cereals and muesli
  • Virtually all fruits and vegetables, including beans and dry-roasted nuts. Vegetables are satiating, protect against a variety of diseases, are rich in almost every essential micronutrient and help with digestion.
  • Healthy fats like olive oil (contrary to belief, it's still healthy even when cooked at high temperatures), canola oil, and Omega-3 rich fish oil.
  • Dairy products like plain yogurt, cheese, cottage cheese, and milk.

Notes for vegetarians

Not eating meat or animal products does not guarantee that you are eating a good diet. Aside from omitting animal products, the same basic advice applies to you as to everyone else: eat a variety of foods, eat whole grains, limit your saturated fat and trans fat intake and stick to healthy oils. However, vegetarians have some other issues to consider:
Vitamin B12. This is a nutrient that vegetarian diets can be deficient in, because it is a bacterial product that is not very prevalent in vegetable matter. You will probably want to take a supplement containing B12 or soy milk fortified in B12. Lack of B12 can cause a form of anemia.
Omega-3 fatty acids, especially DHA. These are essential fatty acids that you have to make a point to get into your diet. Soybeans, walnuts, flaxseed, pumpkin seeds, and canola oil are good sources of other essential fatty acids, but not DHA. Your best bet is probably to take a vegetarian Omega-3 supplement that specifically includes DHA as a primary ingredient. Non-vegetarians normally get a passable (though sub-optimal) amount of essential fatty acids from eggs, fish and shellfish.
Calcium. It can be more difficult to obtain enough calcium if you do not consume dairy products. Leafy green vegetables (not lame iceberg lettuce, I mean the dark green stuff), soy, almonds, oats, most beans and sesame seeds can be good alternate sources of calcium. You may want to consider a supplement containing calcium. Non-vegetarians usually get enough calcium; it is just from dairy sources high in saturated fat.
Iron. Iron is available in many plant products like whole grains, nuts and green leafy vegetables. However, iron is often not as easily absorbed from these sources as it is from sources like red meat. The good news is that adequate consumption of vitamin C, which vegetarians can easily get plenty of, greatly aids in the absorption of iron. Non-vegetarians usually get enough iron from meat, but it is usually from meats high in saturated fat.
A good mix of foods and a vegetarian multivitamin can essentially negate most of the presumed negatives of even the strictest vegetarian diet. Vegetarianism doesn't relegate you to being a scrawny noodle; there are even vegan bodybuilders. You have some additional things to consider nutritionally, but you will also tend to avoid pitfalls of non-vegetarian diets, most notably dangerously high saturated fat consumption. Note that almost all supplements are now available in vegetarian versions.
As far as gaining muscle, vegetarians will need to look harder to find protein. Dairy, protein powder, eggs, and tofu can help with this. Vegans have it the hardest of all: pea, hemp, lentil and soy protein are all available, although studies have shown these forms of protein to be biologically inferior to milk proteins.
More information on vegetarian diet needs can be found at the Vegetarian Resource Group.

Healthier cooking methods

The methods below are generally healthy ways of cooking because they add little or no unhealthy fats.

  • If it is a vegetable, eating it raw
  • Steaming (especially) or boiling
  • Baking, broiling, roasting without added fat
  • Smoking and grilling
  • Stir frying with vegetable oil
The best advice I can give is to learn how to cook so you can control your diet better. It is actually very easy to do, and is guaranteed to impress potential mates. Any number of beginner-oriented cook books can get you started. It is hard to not improve your diet just by cooking your own food; restaurant food is generally not much better than fast food, and they give you way too much of it.

Counting calories

Diet really boils down to eating the right amount of calories and getting the correct protein intake. As far as the other macronutrients, eat more of them if you want to gain muscle and eat less of them if you want to lose fat [1][2][3][4][5]. No, you can’t do both at the same time - at least not unless you’re a total beginner (for a short while), using steroids, or willing to wait a decade to see significant changes. The body just does not do that. If you want to stay lean while gaining muscle, you need to do two things: eat a lot of protein and exercise.
To gain muscle, go for [16-18*(current bodyweight in pounds)] calories per day, every day. For example, if you're 150lbs you want to aim for [16-18*150], so 2400-2700 calories per day. You want to gain about 4lbs per month, any more and you're just getting extra fat, any less and you're not building muscle fast enough; so adjust calories accordingly, upwards to ensure growth, or downwards to prevent excessive fat gains. Yes, you may gain some fat along the way; that’s the way things are. Yes, you will probably have to eat way more than you are comfortable with. The people that say "I eat a lot and I'm still skinny!" aren't eating enough or aren't correctly counting their calories.
To lose fat, go for [10-12*(current bodyweight in pounds)] calories per day. For example, if you're 200lbs, aim for 2000-2400 Cals/day. Make sure to keep protein high to spare lean body mass, and reduce your carbs and fats. Yes, you're going to lose some muscle; that's the way things are. Yes, you will still need to lift weights 3x per week.
To maintain your current bodyweight, aim for [14-15*(current bodyweight in pounds)] calories per day [1][2][3].
The best tool I've found to calculate these numbers is the Fat Loss Calculator from Scooby's Workshop. Fill in your data there, and then look at the "Daily calories to maintain weight (TDEE)" box. Use that number to set your goal. If you'd like to lose one pound (~3500 calories) per week, subtract 500 calories from that number. If I need to eat 3000 calories a day to maintain my weight, I will lose one pound a week eating 2500 calories a day. Conversely, I will gain one pound a week eating 3500 calories a day.
Many people use a calorie calculator to assist with counting their calories. Some good ones are Fitday, Cronometer and The Daily Plate. A very useful website that allows you to get the nutrition information of individual foods is WolframAlpha (i.e. if you wanted to find the nutritional content of 1 cup of cottage cheese, just type "1 cup cottage cheese" and it will generate your results).
This link provides an explanation of food nutrition labels for those in North America.
Almost everyone over-estimates the calories they burn. Your early workouts feel really hard, but you probably aren't actually exerting yourself that much; your body is just over-reacting to your sudden desire to not be a lazy slug. Also, if you don't time yourself, 10 minutes can easily feel like 30 for your first few workouts. Use a watch to time your workouts, or if you have a smartphone, there are a variety of applications available. I've heard good things about RunKeeper.
Almost everyone under-estimates the calories they eat. This is because the actual servings people eat do not correspond to the generic serving sizes on nutrition labels or calorie counting sites. For instance, you might eat an 8oz steak, but the standard serving size is typically something like 3 oz. This goes for almost everything, so try to get a handle on the real quantities you are consuming.
If you follow the numbers exactly, there's no way to fail. That's the beauty of thermodynamics.

How often/when should I eat?

It doesn't matter. Although many will claim that you can speed up your metabolism by eating more meals a day, a review of pertinent studies reveals that this is not true. Common sense dictates that three meals a day should be fine. If you are trying to force yourself to eat more so you can gain weight (e.g. for bodybuilding), you will probably need to eat more big meals per day just to get enough calories into your body. As long as you get your necessary calories in by the end of the day, you're okay. It all comes down to personal preference. Experiment and see what works best for you.
The same applies to meals late at night. Sure, if you eat a big plate of pasta, you may have problems falling asleep, but that's about it. The idea that eating after a certain time will cause the body to store such calories as fat is a myth.
Pre- and post-workout nutrition is a hot topic in the fitness community, mostly from people trying to make a living out of selling post workout supplements. Guess what? They’re biased. Keep it simple: have some protein and carbs 1-3 hours before, and some protein and carbs 0-1.5 hours after. You can follow this protocol if you need exact numbers. It doesn't need to be immediate. In fact, you don't even need protein post-workout assuming you're not lifting in a fasted state[1][2][3][4][5][6][7]. If you can’t stomach anything around workouts, get a whey shake and some carb source like banana. Even while cutting carbs to lose fat, you want to eat protein and carbs around workouts; eating some before will allow you to train harder, and you want to eat some afterwards because working out induces both protein synthesis as well as breakdown, and to inhibit this, some carbs and a good serving of protein are needed.

Starvation is bad, OK?

Weight loss is largely a matter of reducing calories and increasing activity. So if 500 fewer calories a day than you need to maintain is good, 2000 less is better, right? Not really. Because below a certain threshold, your body thinks you are one of those starving refugees on TV, and does a bunch of things that hurt your long-term weight loss.
Read that again: starving is a bad way to lose weight.
Why this is so:

  • Your metabolism slows down. Your body will burn fewer calories to maintain itself, and you will feel awful. This is bad for weight loss because as soon as you quit starving yourself, you'll gain weight fast because your metabolism has bottomed out.
  • You will tend to lose muscle more than fat. Your body will naturally try to conserve fat and cannibalize muscle if it thinks it is outright starving. This is bad because your real goal is FAT loss, not weight loss. This is how you have people who lose 100 pounds and reach their "ideal" weight, but still look amazingly flabby. Also, losing muscle slows your metabolism down even further, amplifying the giant horrible rebound effect once you quit starving yourself.
  • Your life will be a living hell. You'll eventually feel horrible, the diet will fail, and you'll binge eat and regain everything you lost, plus interest.
You want to run a clear-cut, but tolerable calorie deficit to sustain weight loss over the long term. Very obese people may be put on very low calorie diets by their doctor, but these are medically supervised and designed for people who need to lose weight now or suffer severe health problems. Be safe and stick to 500 fewer calories a day than you burn, which is the equivalent of one pound lost per week.
More info on bad dieting:

Female nutrition

Women's nutrition is about 99% the same as men's. Some exceptions to note:

  • It goes without saying that you need fewer calories than the typical man of your height.
  • Make sure you are getting enough iron. Iron deficiency anemia is very common in young women. Be aware that a woman's RDA for iron is 50% higher than that for men (15mg vs 10mg), and USRDA numbers should generally be considered bare-minimums to prevent malnutrition, not ideal targets for optimum performance.
  • It is generally accepted that women need more calcium and vitamin D, because they are more prone to osteoporosis.
  • Folic acid is a highly recommended supplement for all women of child-bearing age. A lack of folic acid is the number one cause of birth tube defects (spinal bifida).
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