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      "body": "@@ -484,17 +484,16 @@\n pto asse\n-s\n \n+\n ts in fi\n@@ -707,16 +707,17 @@\n der what\n+'\n s wrong \n@@ -718,18 +718,21 @@\n wrong in\n-it\n+ this\n  even us\n@@ -796,25 +796,25 @@\n l tender in \n-i\n+I\n ndia, the pr\n@@ -836,57 +836,97 @@\n hen \n-stupid media reported Bitcoin is illegal in india\n+mainstream media started reporting that %22Bitcoin is illegal in India and will be banned %22\n .%0AEv\n@@ -1033,25 +1033,25 @@\n  caused the \n-i\n+I\n ndian invest\n@@ -1056,26 +1056,35 @@\n stor to \n-panic sell\n+dump their holdings\n  .%0AAt on\n@@ -1095,17 +1095,17 @@\n int the \n-i\n+I\n ndian cr\n@@ -1185,16 +1185,19 @@\n nic sell\n+ing\n  , but i\n@@ -1253,17 +1253,17 @@\n s  : So \n-i\n+I\n ndians c\n",
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      "body": "1/n Solana runs on a new blockchain architecture called Proof of History, basically it inserts the transaction time directly into the block so the chain doesn’t have to wait until the currently block is finished to keep moving forward the transactions.\n\n2/n They also use a form of proof of stake to validate POH.  Solana can process up to 50000 transactions per second , its extremely fast compared to other L1s smart contract blockchains like Ethereum.\n\n3/n Other major thing important for nft games is transaction cost, to put these into perspective Solana can process 10 million transactions for 100$ whereas Ethereum sometimes take 100$ to process one single transaction.\n\n4/n Solana also has a crosschain bridge called wormhole to transfers nfts and other assets from Ethereum to Solana and go back and forth.\n\n\n5/n Also solana just launched a 5 million $ creators fund to try and attract musicians and artists to the ecosystem this can be a big driver for adoption. \nRead more about this here\nhttps://solana.com/news/announcing-the-solana-creator-fundonboarding-the-next-10-000-creators-and-their-fans-into-crypto\n\nMy current favorite gaming and nft project on Solana \n@staratlas\n \n@auroryproject\n \n@ninjasolproto",
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      "body": "![657516-arun-jaitley-zee.jpg](https://steemitimages.com/DQmaTZZvVET3moKLEVU3HJqfaEyjk1VEaQnNXgr46WsArcr/657516-arun-jaitley-zee.jpg)\nIn the budget 2018-19 speech , Finance Minister Mr. Arun Jaitley said that cryptocurrency will not be a legal tender and government will take steps to stop the use of such currencies for illegal activities.\n\nHis words \"The Government does not consider Cryptocurrencies as legal tender or coin will take all measures to eliminate the use of these crypto assests in financing illegitimate activities or as part of the payment system \"\nHe also stated that government will take blockchain technology in consideration for further developments in Digital India.\n\nSo you might wonder whats wrong init even us dollar or gold or any other foreign currency is not legal tender in india, the problem started when stupid media reported Bitcoin is illegal in india.\nEvery Major business channels were saying bitcoin trading will stop ( which is not true at all ) which caused the indian investor to panic sell .\nAt one point the indian crypto trading website Zebpay were trading bitcoin for 4000$ due to this panic sell , but it was back to 9000$ till evening .\n\nFinal thoughts  : So indians can't use cryptos for buying coffee just yet. But you can exchange one crypto for another crypto as there's no law preventing that. Its another example of how mainstream media published fake news which caused panic in investors .\nSO GUYS NOTHING TO FEAR JUST SURVIVE THIS FUD AND #HODL.",
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      "body": "@@ -1430,17 +1430,17 @@\n n invest\n-e\n+o\n rs .%0ASO \n",
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      "body": "Thanks for keeping us up to date. I think many governments don't want lose control about there currencies and will create their own cryptos like Venezuela. Interesting times we live in.",
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      "body": "How to Build Muscle: Step by step Guide to Gains\n\nHow Do You Actually Build Muscle?\n\nBefore getting into the steps of how to build muscle first we need to go throw basic physiology so we all can have a genera idea about how a human put on muscle.\nWhen someone lifts weights, they create trauma within the muscle fiber by generating micro tears. Once damage occurs, a cascade of biochemical signaling takes place and satellite cells become active. These cells actually bind to muscle cells in order to repair the damaged areas and help to synthesize new contractile components.\n\nWhen these components increase in cross sectional area, you experiences the phenomenon commonly known as muscular hypertrophy.\n\nEssentially, you must remember the goal of training is to stimulate protein synthesis but the key to building muscle is cellular repair, not damage.\n\nSTEP 1 : Calculate Daily Calorie Intake\n\nFirst thing’s first, you should download an app name MyFitnessPal it will help you track your food you just simply put the amount and type of food and it will show you you how much calories that food cointain\nDepending on your goal you should increase or decrease the amount of Calories for building muscle you should increase your caloric intake by 300-500 . Those extra calories will help you put on muscles.\n\nSTEP 2: PLAN YOUR DIET\n\nHere taking my example , i am currently on a lean bulk \nMy height is 5'8 and current body weight is 64kg \nMy daily total calorie intake is around 2600\n\nHow much protein you need ?\nA general rule of thumb is 2gm protein per kg of bodyweight this amount is enough for muscle growth and recovery.\nEach gram of protein contain 4 calories so 128gm protein for me equates to 512 calories\n\nHow much fat you need ?\nI suggest you to start with 1gm of fat per kg of bodyweight ,fat is also necessary for muscle growth so don't avoid it.\nEach gram of fat contain 9 calories so 64gm fat equates to 576\n\nHow much Carbs you need ?\nFell your remaining calories with carbs , Carbs are our primary source of energy hence very essential .\nEach gram of carb contain 4 calories so 2600-512-576 = 1512 calories divide by 4 which gives us 378gm\nSo in my case i take around 128gm protein , 64gm fat and 378gm carbs\n\nNow don't get confused by these numbers and stuff once you put your mind in it and start seeing results you will love it and it will become your lifestyle.\n\nBEST MUSCLE BUILDING FOODS \n\nPROTEINS:\nChicken\nLean Beef\nWhey Protein\nFish (Lean and Fatty Options)\nEggs\n\nCARBOHYDRATES:\nRice\nQuinoa\nOats\nPotatoes\nFruit\nVegetables\n\nFATS:\nOlive Oil\nMixed Nuts and Seeds\nCoconut Oil \nCheese\nAvocados\n\nSTEP 3 : SUPPLEMENTS \n\nKeep in my mind you don't really substitute whole foods with supplements, they are called supplements because they supplement your diet . And sometimes you cannot take enough calories in so supplements are helpful .\nHer are the supplements  i use and there adavantages.\n\n1.Creatine – Creatine is cheap, effective, and backed by vast quantities of research showing its efficacy in regards to power output, muscular hypertrophy, and anaerobic energy system performance.\n\n2.Fish Oil – Ensuring a proper balance of omega-3 to omega-6 fats is incredibly important for both long term cardiovascular health and management of triglycerides.\n\n3.Vitamin D – In actuality, vitamin D is not a vitamin at all. It’s a fat soluble nutrient similar to A, E, and K but it differs from the others as it acts as a steroid precursor from a hormonal perspective. Research has shown that optimal vitamin D levels can influence heart health, cognition, and bone density.\n\n4.Whey Protein – If you struggle with your protein intake or increasing meal frequency to get in your calories, then whey protein is one of the cheapest options that is portable, tasty, and convenient.\n\nSTEP 4 : CHOOSING YOUR WORKOUT ROUTINE\n\nNutrition will only take you so far; if you’re not training, it doesn’t matter if you hit your macros perfectly or consume the healthiest diet known to man.\n\nThere are mostly 3 types of workout routines \n\nFull body – 3 days per week\nUpper/lower – 4 days per week\nLegs/push/pull – 3 to 5 days per week\n \nAll these workout routines are good for muscle building and you should pick anyone of those according to your convinience\nFor Detail Workout Exercises I suggest ww.bodybuilding.com\nThey have variety of workout programs from begineers to advanced lifters \n\nMost Effective Muscle Building Exercises\n\nDeadlifts. Deadlifts are without a doubt one of the best muscle builders that any trainee can include in their training routine. How many 600 pound deadlifters have small backs? My point exactly. Like squats, deadlifts should ideally be performed with a barbell.\n\nSquats. Squat deep and think deeper. Deep squats are one of the toughest exercises to master but they are essential in every training program. Everyone won’t be able to squat butt to ankles given the differences in hip anatomy and bony articulations but in general, everyone should be working to maintain both the front and back squat pattern. \n\nDips. You should be able to manipulate your bodyweight in space against the influence of gravity. If you can’t perform simple movements such as pushups, dips, and chin-ups then you need to work on your relative strength. That being said, dips are an excellent muscle builder for the chest, triceps, and shoulders if they are progressively overloaded with weight. \n\nChin-Ups. The chin-up is the easiest way to determine someone’s relative strength. If you can knock out sets of bench with your bodyweight but can’t perform at least 5 bodyweight chin-ups then it’s time to re-evaluate your priorities. Chin-ups are an excellent mass builder for the lats, biceps, and upper back so they should take the place of machine variations like lat pulldowns whenever possible.\n\nBench Press. The bench press is about as American as apple pie, fireworks, or bald eagles. If you’re in a gym on a Monday, then you can pretty guarantee at least 85% of the males in the building will be benching. With good reason though, variations such as the flat bench barbell or dumbbell press and the incline bench barbell or dumbbell press are very effective mass builders for the chest, shoulders, and triceps.\n\nOverhead Press. Everybody wants to know how much you bench but when the last time someone asked how much you overhead press?  The press is an excellent indicator of overall upper body strength and balanced programming. Most seasoned lifters should be able to press their bodyweight overhead.\n\nRows. Bilateral (barbell) and unilateral (dumbbell) versions are both incredibly beneficial for developing the musculature of the upper back which is typically weak in most trainees. Machine and versions can be beneficial as well as each provides specific benefits but you’ll find the most success from free weight versions.\n\nTIPS &TRICKS\n\nRemember only working out and eating food won't build muscle sleep and rest are also important you grow when you recover and you recover when you take rest and sleep .\nA good 7-8 hours sleeps everyday is very essential \n\nFocus on progressive overload with either more weight, reps, or sets.\n\nStick to compound exercises.\n\nGain 0.5-0.75lb (intermediates) or 0.75-1.00lb (beginners) of bodyweight per week.\n\nAdjust calories up or down according to weekly weight loss/gain.\n \nAnd LET THE GAINS BEGINNNNNNNN.",
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      "body": "Hi! I am a robot. I just upvoted you! I found similar content that readers might be interested in:\nhttps://www.muscleandstrength.com/expert-guides/muscle-building",
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      "body": "How to Build Muscle: Step by step Guide to Gains\n\nHow Do You Actually Build Muscle?\n\nBefore getting into the steps of how to build muscle first we need to go throw basic physiology so we all can have a genera idea about how a human put on muscle.\nWhen someone lifts weights, they create trauma within the muscle fiber by generating micro tears. Once damage occurs, a cascade of biochemical signaling takes place and satellite cells become active. These cells actually bind to muscle cells in order to repair the damaged areas and help to synthesize new contractile components.\n\nWhen these components increase in cross sectional area, you experiences the phenomenon commonly known as muscular hypertrophy.\n\nEssentially, you must remember the goal of training is to stimulate protein synthesis but the key to building muscle is cellular repair, not damage.\n\nSTEP 1 : Calculate Daily Calorie Intake\n\nFirst thing’s first, you should download an app name MyFitnessPal it will help you track your food you just simply put the amount and type of food and it will show you you how much calories that food cointain\nDepending on your goal you should increase or decrease the amount of Calories for building muscle you should increase your caloric intake by 300-500 . Those extra calories will help you put on muscles.\n\nSTEP 2: PLAN YOUR DIET\n\nHere taking my example , i am currently on a lean bulk \nMy height is 5'8 and current body weight is 64kg \nMy daily total calorie intake is around 2600\n\nHow much protein you need ?\nA general rule of thumb is 2gm protein per kg of bodyweight this amount is enough for muscle growth and recovery.\nEach gram of protein contain 4 calories so 128gm protein for me equates to 512 calories\n\nHow much fat you need ?\nI suggest you to start with 1gm of fat per kg of bodyweight ,fat is also necessary for muscle growth so don't avoid it.\nEach gram of fat contain 9 calories so 64gm fat equates to 576\n\nHow much Carbs you need ?\nFell your remaining calories with carbs , Carbs are our primary source of energy hence very essential .\nEach gram of carb contain 4 calories so 2600-512-576 = 1512 calories divide by 4 which gives us 378gm\nSo in my case i take around 128gm protein , 64gm fat and 378gm carbs\n\nNow don't get confused by these numbers and stuff once you put your mind in it and start seeing results you will love it and it will become your lifestyle.\n\nBEST MUSCLE BUILDING FOODS \n\nPROTEINS:\nChicken\nLean Beef\nWhey Protein\nFish (Lean and Fatty Options)\nEggs\n\nCARBOHYDRATES:\nRice\nQuinoa\nOats\nPotatoes\nFruit\nVegetables\n\nFATS:\nOlive Oil\nMixed Nuts and Seeds\nCoconut Oil \nCheese\nAvocados\n\nSTEP 3 : SUPPLEMENTS \n\nKeep in my mind you don't really substitute whole foods with supplements, they are called supplements because they supplement your diet . And sometimes you cannot take enough calories in so supplements are helpful .\nHer are the supplements  i use and there adavantages.\n\n1.Creatine – Creatine is cheap, effective, and backed by vast quantities of research showing its efficacy in regards to power output, muscular hypertrophy, and anaerobic energy system performance.\n\n2.Fish Oil – Ensuring a proper balance of omega-3 to omega-6 fats is incredibly important for both long term cardiovascular health and management of triglycerides.\n\n3.Vitamin D – In actuality, vitamin D is not a vitamin at all. It’s a fat soluble nutrient similar to A, E, and K but it differs from the others as it acts as a steroid precursor from a hormonal perspective. Research has shown that optimal vitamin D levels can influence heart health, cognition, and bone density.\n\n4.Whey Protein – If you struggle with your protein intake or increasing meal frequency to get in your calories, then whey protein is one of the cheapest options that is portable, tasty, and convenient.\n\nSTEP 4 : CHOOSING YOUR WORKOUT ROUTINE\n\nNutrition will only take you so far; if you’re not training, it doesn’t matter if you hit your macros perfectly or consume the healthiest diet known to man.\n\nThere are mostly 3 types of workout routines \n\nFull body – 3 days per week\nUpper/lower – 4 days per week\nLegs/push/pull – 3 to 5 days per week\n \nAll these workout routines are good for muscle building and you should pick anyone of those according to your convinience\nFor Detail Workout Exercises I suggest ww.bodybuilding.com\nThey have variety of workout programs from begineers to advanced lifters \n\nMost Effective Muscle Building Exercises\n\nDeadlifts. Deadlifts are without a doubt one of the best muscle builders that any trainee can include in their training routine. How many 600 pound deadlifters have small backs? My point exactly. Like squats, deadlifts should ideally be performed with a barbell.\n\nSquats. Squat deep and think deeper. Deep squats are one of the toughest exercises to master but they are essential in every training program. Everyone won’t be able to squat butt to ankles given the differences in hip anatomy and bony articulations but in general, everyone should be working to maintain both the front and back squat pattern. \n\nDips. You should be able to manipulate your bodyweight in space against the influence of gravity. If you can’t perform simple movements such as pushups, dips, and chin-ups then you need to work on your relative strength. That being said, dips are an excellent muscle builder for the chest, triceps, and shoulders if they are progressively overloaded with weight. \n\nChin-Ups. The chin-up is the easiest way to determine someone’s relative strength. If you can knock out sets of bench with your bodyweight but can’t perform at least 5 bodyweight chin-ups then it’s time to re-evaluate your priorities. Chin-ups are an excellent mass builder for the lats, biceps, and upper back so they should take the place of machine variations like lat pulldowns whenever possible.\n\nBench Press. The bench press is about as American as apple pie, fireworks, or bald eagles. If you’re in a gym on a Monday, then you can pretty guarantee at least 85% of the males in the building will be benching. With good reason though, variations such as the flat bench barbell or dumbbell press and the incline bench barbell or dumbbell press are very effective mass builders for the chest, shoulders, and triceps.\n\nOverhead Press. Everybody wants to know how much you bench but when the last time someone asked how much you overhead press?  The press is an excellent indicator of overall upper body strength and balanced programming. Most seasoned lifters should be able to press their bodyweight overhead.\n\nRows. Bilateral (barbell) and unilateral (dumbbell) versions are both incredibly beneficial for developing the musculature of the upper back which is typically weak in most trainees. Machine and versions can be beneficial as well as each provides specific benefits but you’ll find the most success from free weight versions.\n\nTIPS &TRICKS\n\nRemember only working out and eating food won't build muscle sleep and rest are also important you grow when you recover and you recover when you take rest and sleep .\nA good 7-8 hours sleeps everyday is very essential \n\nFocus on progressive overload with either more weight, reps, or sets.\n\nStick to compound exercises.\n\nGain 0.5-0.75lb (intermediates) or 0.75-1.00lb (beginners) of bodyweight per week.\n\nAdjust calories up or down according to weekly weight loss/gain.\n \nAnd LET THE GAINS BEGINNNNNNNN.",
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      "title": "How To Build Musle: Workout,Diet Plans & Supplements"
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