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Update from Ukraine | Ruzzia Strikes Ukraine with ICBM | Yes, Putin is still bluffing

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My name is Denys, and I am Boeing 737 Captain. Before I used to fly ATR 42/72.
I am making the videos on this Pilot Blog channel to encourage people all around the world to join our aviation community.
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The Weeknd “Open Hearts” — Official Trailer | Apple Vision Pro

Coming this Thursday. ‘Open Hearts,’ the new immersive music experience from @theweeknd. See it first exclusively on Apple Vision Pro. Watch in Apple Stores where Apple Vision Pro is available, beginning November 15th.

Follow the link to book a demo at an Apple Store to watch the immersive music experience: https://apple.co/3YYXuij

Journey alongside The Weeknd through a surreal, haunting cityscape in this electrifying sonic voyage.

Audio Description: https://youtu.be/SuBAkd0jnZk

#OpenHearts #AppleImmersiveVideo #AppleVisionPro #SpatialComputing

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He Ate Like Me For 30 Days, Here's What Happened

Recently, I shred down to 11% body fat with a fat loss meal plan I thought was pretty easy to follow. But then Kevin, our head engineer here, comes up to me and asks… "If I ate exactly what you ate, could I get the same results?" Which got me thinking. Can the same fat loss diet really work for two people with totally different body types and lifestyles? To find out, for the next 30 days, Kevin’s going to follow the exact meals for weight loss I did, and we’ll see just how much fat loss he achieves and how you can use these fat loss meals as a cheat code for burning fat.

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So, here are the fat loss meals Kevin ate: yogurt and oats for breakfast, chicken wraps with veggies for lunch, chicken salad with an apple for an afternoon snack, peanut butter pad thai for dinner, and my Greek Yogurt parfait for dessert.

Time to get his measurements. Kevin’s starting weight is 229lbs. Based on his current activity levels, this fat loss diet should put him in a deficit of 600 calories daily. Hopefully, resulting in 4-6 lbs of weight loss in 30 days. But we’ll also be tracking Kevin's waist circumference, as research has found once you reduce your waistline by at least 5cm, you unlock several health and cardiovascular benefits.

On the first week of following the meals for weight loss, Kevin struggled with energy levels. And part of that was my fault. Because he wasn’t a fan of the first overnight oats I made him, he was consistently choosing to skip breakfast. This means that not only was Kevin in a higher calorie deficit than we had intended, but he was also missing out on a big chunk of his daily carbs to fuel his workout and the rest of the day. While Kevin won’t notice this right away, after about a week, the carb stores in his muscles and liver will start getting depleted. This eventually leads to what’s known in dieting as “hitting the wall”.

But despite warning Kevin about it, he was still reluctant to eat breakfast. While his weight was coming off quickly, I was getting concerned. Not only is there pretty strong evidence suggesting that those who “skip breakfast” are more likely to re-gain fat after a diet is over, another major predictor that somebody will re-gain their weight is how much muscle they end up losing during their diet. And if Kevin continues losing weight at this rate, he’s likely to start experiencing muscle loss and eventually start to crash. And on day 10 of his fat loss meal plan, Kevin finally hit the wall.

So, I decided to put my chef hat back on and test out some more overnight oats recipes.
And by utilizing members of our Built With Science team to make sure Kevin was remembering to eat each morning, Kevin was quickly having his energy bounce back while continuing to lose weight on his fat loss diet. At his 2-week check-in, we found out Kevin lost over 7 lbs in just 2 weeks. While Kevin’s weight loss was on the right track, I realized there were some serious problems with how Kevin got such fast results. He’s avoided going out.

That's an area where we definitely want to improve because, again, I want Kevin to do what's sustainable for him in the long run. So I gave Kevin a few of the secrets I used to enjoy going out without seeing all my progress disappear. One of it is “preloading” his stomach with protein and veggies before going out.

Now, there’s something else we’ve been neglecting that will be key to Kevin’s long-term success. His activity levels. I got him to just be more active and take more steps per day to prevent post- fat loss diet weight regain. But there’s 1 more piece of the puzzle to ensure he doesn’t regain the weight he loses. See, I couldn’t possibly expect Kevin to stick to the same meals forever, even after the 30 days were up. This is why strict “meal plans” only work in the short term until you can’t stand what you’re eating anymore. Research suggests you get the best success when your fat loss diet is tailored to your individual preferences. And luckily, with Kevin’s skills in the kitchen, he was already one step ahead of me.

Time for the final weigh-in. Kevin came in at 216.4 lbs — so he's down 12 lbs in 30 days. While I usually wouldn’t recommend losing weight so quickly, once Kevin upped his daily calories to our 2100 calorie target, his rate of weight loss slowed down to a consistent 2lbs per week. And the visual results are pretty striking. He’s literally starting to look like a different human. But what’s even more impressive is Kevin actually lost an entire 5cm across his waistline in just 30 days, which is a great indicator that the weight he did lose was mostly fat rather than muscle.


Update from Ukraine | Impressive! Ukraine Stops Ruzzian Forces with Counterattack | Z-generals sad

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https://deepstatemap.live/
MapTiler map link is https://www.maptiler.com/

My name is Denys, and I am Boeing 737 Captain. Before I used to fly ATR 42/72.
I am making the videos on this Pilot Blog channel to encourage people all around the world to join our aviation community.
Here you'll see interesting aviation videos from pilot's perspective. Enjoy:)


Final Cut Pro 11 | Apple Pro Apps

With powerfully intelligent features like Magnetic Mask, Transcribe to Captions, and spatial video editing for Apple Vision Pro, Final Cut Pro 11 is the beginning of the next chapter in revolutionary storytelling.

Get your free 90-day trial today https://www.apple.com/final-cut-pro/

Audio Descriptions: https://youtu.be/q1qY56rM604

#FinalCutPro #FCP #FinalCutPro11 #AppsByApple

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Best vs Worst Workout Splits to Build Muscle (in 2025)

What’s the best workout split for muscle growth? Worst? In this video, I’ll be ranking 7 of the most popular workout routines (from the upper lower split workout to push pull legs to bro split) to find the top performers all the way down to the ones that are wasting your time. I’ll also add a bonus factor; time efficiency, to see which split gets you the most gains in the least time.

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Together with PhD researcher Eric Trexler, we used the latest research to build a predictive growth equation focused on 2 key factors: frequency and volume. The best workout split will strike the perfect balance of both.

Let’s start with a classic, the push pull legs split. I’ll score the 3-day per week version first, which came up to a hypertrophy score of 6.7.

Next up, the 3-day full body workout split. A major advantage it offers is that training a muscle 3 times per week may boost strength gains by about 50% compared to training it once weekly—even with the same weekly volume. How much does this help muscle growth though? While the latest data suggests frequency doesn’t seem to be as important for growth, it still helps provide a small boost. Enough for it to score 8.1.

Next, the classic upper/lower split workout. Each muscle is hit just twice per week. However, this split does allow for an extra workout day, meaning you can fit in more volume — and that may be a bigger driver of growth. Because of this, the upper/lower split scores quite well with a 8.4.

Time to step things up with the 5-day workout routines. Starting with the Upper/Lower/Push/Pull/Legs split. The beauty about this hybrid routine is that it allows you to fit in more volume than the 4 day upper lower split, but doesn’t come with the big time commitment of something like a 6 day push pull legs split. It comes in with a hypertrophy score of 9.0.

Moving onto the classic 5-day bro split. One criticism of the bro-split is the idea of “junk volume”. Because you’re doing so much volume per workout for just 1 muscle, by the time you reach your 3rd or 4th exercise in your workout, your performance drops considerably. But we definitely need more research to see just how much of a difference this would make. For now, let’s see how it scores. It slides into a close second place with a score of 8.8.

Alright next up we have the 5-day full body workout routine. Now although this sounds like a bad idea, in each workout you’re only doing a few sets per muscle. Allowing you to push hard during those sets yet still recover well even if you’re training that same muscle the very next day. But what’s really interesting is this style of training may provide additional benefits for growth, especially as you get more advanced. In beginners, the muscle protein syntehsis response lasts about 48 to 72 hours. In advanced lifters, however, this shortens to just 12-24 hours. Because of this, advanced lifters may benefit from higher-frequency splits to avoid any “downtimes” where muscles aren’t being signaled to grow.

But, this is all just theoretical. The real question is does this really lead to more growth?
Well, one study published back in 2019 on trained lifters found that after 8 weeks, almost every muscle measured grew more with the full-body workout split compared to the bro-split. And as for its hypertrophy score, after crunching the numbers it scores an all-time high of 10.0, taking the top spot by a longshot.

But there’s one more split left: the 6-day push pull legs split. Although this routine trains each muscle only twice per week, you are able to fit in a ton of volume because of how many days you’re in the gym. After crunching the numbers, it comes in at a close second with a score of 9.7.

Unless you’re someone who would live, eat, and sleep in the gym if it meant more gains, you should also consider time efficiency. And I don’t just mean how many days a week you workout. There’s other factors you need to consider, like warm up sets. Full body workouts are usually longer because you have to take time warming up both your upper and lower body. It’s one of the reasons why despite the 5 day full body routine having the highest hypertrophy score, I personally still choose not to use it.

So, the real question becomes: which split offers the best gains for the least time commitment? To answer that, we calculated the weekly time investment you’d spend on each split and compared it to its hypertrophy score. We found one split that gives you 85% of the gains of the top split but with 30% less time in the gym every week. And that split is...the 4-day upper/lower split.


Update from Ukraine | Surprise Strike on Ruzzian Military | Minus S-400 and oil Refinery

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✈ My new channel:
https://www.youtube.com/@DDWorldForyou

You may check the military map here: https://militaryland.net/
https://deepstatemap.live/
MapTiler map link is https://www.maptiler.com/

My name is Denys, and I am Boeing 737 Captain. Before I used to fly ATR 42/72.
I am making the videos on this Pilot Blog channel to encourage people all around the world to join our aviation community.
Here you'll see interesting aviation videos from pilot's perspective. Enjoy:)


Apple Pay | Plates | Apple

When you need to buy it fast, get it in seconds with Apple Pay.

Learn more about Apple Pay: https://www.apple.com/apple-pay/

"One Track Mind" by Chromeo https://apple.co/One-Track-Mind

Audio Descriptions: https://youtu.be/yBJ3HbvzK_I

#ApplePay #PayTheAppleWay

Welcome to the official Apple YouTube channel. Here you’ll find news about product launches, tutorials, and other great content. Our more than 160,000 employees are dedicated to making the best products on earth, and to leaving the world better than we found it.