Schedule M 2016: Fill & Download for Free

Hi Brian,Good question.So, I’ll give you the big picture view first. Then zoom in and look at the specifics.Big picture:Losing weight while gaining muscle is quite hard for the body to do.When you are losing weight, I suggest adding in resistance training to help you preserve the muscle mass you do have. Also, eating a high protein diet has been shown to help folks lose more body fat than eating a low protein diet [1].If you are thinking about losing weight and gaining muscle, I suggest you break those into two separate training programs.I’ll dive into the specifics in just a second, but I recommend losing weight first → then shifting gears and go for the muscle gain.Losing weight firstLosing weight first will do a couple positive things:Build confidence in yourself, and momentum in the processYour muscles will look bigger and more defined vs. trying to build muscles without losing weight firstTwo positive wins.Losing weight really comes down to what you are eating; and how much of it. Exercise is important, but it’s a secondary concern when you are talking about weight loss.Nutrition tips for successful weight loss:Use protein shakes to replace a meal or two each day → Naturally help control caloriesUse intermittent fasting to set eating windows each day → Again, naturally control calories without calorie countingEat protein with every meal (chicken, beef, fish, protein powder, vegan sources…etc)Exercise tips for successful weight loss:Lift weights before cardio → 2–3 sets of 8–12 reps per exercise, done in a circuit fashion is goodDo cardio after lifting → Use both long slow cardio days, and high intensity sprint interval days. The cardio bike is great for the sprint daysYou could lift for 30–40 minutes, and do some sort of cardio after for 15–25 minutes. You don’t need to spend two hours at the gym to accomplish your goal…After losing weight, go for that muscle gainOnce you’ve rocked out for a while on a weight loss plan, and achieved your goal, you can switch gears.Put weight loss in maintenance mode, while you focus on building t-shirt bursting muscle.Nutrition tips for successful muscle building:Eat A LOT of food → specifically eat A LOT of proteinBig, hearty, post workout protein shakes are usefulEat before you get hungryNot a nutrition tip, but you’ll also need to sleep a lot.Muscle growth requires that you are taking in enough extra food to support building bigger muscles AND you are sleeping enough to support the building process.The muscle re-building/growth process mostly occurs during sleep. Specifically, deep sleep. So, if your sleep suffers so too will your gains.Exercise tips for successful muscle building:Lift weights 3–5x per week→ the best routine is the one that fits your life scheduleDo 2–3 sets per exercise, of 8–12 reps, to failure → Research supports that training to failure is a great way to build bigger muscles [2]Perform big exercises first in the workout (also known as “compound” exercises) → ie…deadlifts, squats, overhead presses, pullups, rows…etcDo smaller exercises at the end of the workout (also known as “isolation” exercises) → ie…curls, tricep rope pulldowns, calf raises…etcFinal thoughtsJust to recap:It’s hard for the body to lose weight, while building muscle at the exact same time.I suggest focusing on weight loss first → But use weight lifting and a high protein diet to help preserve muscleThen,Shift gears and focus on building muscle.The details of your workout plan can definitely be different from what I outlined above. Those are my suggestions for good starting points, but don’t be afraid to experiment around, and see what works best for you.Hope this helps.Good luck on your quest.References[1] Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trial. The American Journal of Clinical Nutrition, 103(3), 738-746. doi:10.3945/ajcn.115.119339[2] Schoenfeld, B., Contreras, B., Vigotsky, A., Peterson, M., (2016). Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. J Sports Sci Med. 2016 Dec; 15(4): 715–722.

It is POSSIBLE!! I am doing the same!And i am confident.I am 24 years old.2015 will be my second attempt.1) This should be your Mantra . CONSISTENCY,GENUINE INTEREST,PATIENCE.If you work and prepare,it takes a year more to cover the portions. But you will definitely be able to do it.Few advices:Do not love your job. Love your preparations.Do not get sucked by the Money you earn and then lose focus.If you are in big cities like bangalore,delhi or mumbai - there will be lotta distractions. Overcome those. You should not get distracted by anything. ANYTHING.Do least amount of work.If your colleagues are working for 15 hours a day. You need not. Your have a different ambition. So don't care about your promotions. All you need to do is,sustain your job.That's it.Do not think about work or the problems you face in office once you come home.Think that your work is just a hobby. And preparations are the only work you have got to do.For doing all this,as i told before,you should be crazy about being an IAS officer.What I am doing:I have been sleeping for only 5-6 hours everyday. for two years.Why?Its not that i don't care about my health.You just cant pass this exam comfortably while working.I work for 9 hours everyday.I try to complete my work as soon as possible. But will not let the leads know about it.Once i come home 4-5 hours everyday i prepare.P.S : This is not enough.Because you ll feel lotta pressure at work. So you need to concentrate.Maximise the time you allocate for preparations.I carry all the necessary pdfs in my mobile to office everyday.Whenever i get time in office,i just read and read. No time for socialising with your colleagues.There is a smartphone app call "CAMSCANNER". You can take pics of the pages in the books,and convert it into pdf.Plan what you are going to study everyday. When you are in office,try to use internet to read the news paper. TheHindu,insightsonindia. A MUSTOnce you come home read the static part of the portions. I am working as an analyst in an MNC.When you interact with your colleagues,make sure you talk about some topic relevant to the exam.it will improve the way you present yourself. DO NOT LET EVERYONE KNOW THAT YOU ARE PREPARING.IF AT ALL YOU,ONLY PEOPLE WHOM YOU CAN TRUST.It is going to be a hectic journey .BE PREPARED and be strong,and determined. It is always better to have a job in your hand and prepare. You will be less worried and more determined.Strategy:Decide your optional. Spend a month in collecting all the materials for your optional subject and books related to General studies. INSIGHTSONINDIA has the booklist. Just follow that.Once you come from office - Decide what you are gonna read the next day.Spend 20 mins to make your pdf ready. If its gonna be a book. Take pics using the app,Minimum 20 pages if the topic is complex,30 pages if its relatively easier.That should be your target to accomplish when you are in office. MAXIMIZEEEE THE TIMEEEEE YOU CAN ALLOCATE FOR READING. If you are in IT. make sure you are lazy. complete your work and keep reading(make sure you understand what you are reading.That's important)IT IS GOING TO BE HECTIC BUT A SAFE JOURNEY.COZ YOU HAVE A JOB .SO ITS WORTH THE HARD WORK.Complete spectrum modern india,lakshmikanth - polity and RAMESH SINGH-ECONOMICS - 6TH EDITION. Complete these first.WEEKENDS : No EXCUSE - 15 hours of preparations - Saturday and Sunday - Sometimes i have office during weekends.Cant help it. Follow the same schedule as you do during weekdays.Meanwhile when you are in office.If you haven't carried your pdfs. Browse topics related to economy,statistical stuff,environment,mrunal.com,International organisations etc. Keep reading. WHENEVER YOU GET TIME. I Do not got for lunch with my colleagues. You will end up chit chatting - I spend 15 minutes for having food. When all you collegues will have for 1 hour - we get 45 mins -(MAXIMIZE THE TIME). This is the time for sacrificing many things - With a hope that you will get back whateva you want. So its worth looking like a loser to the whole world. If you follow this for one year - you will get closer -Next - 2nd year - Start writing practice - one hour everyday. keep revising the static portions and keep updating the current affairs.- As i told you - From day one ,you should go through insightsonindia. You would have already got a hold on the mains topics. Make sure that you prepare for mains from day one.Start building your ideas on that. Conceptualise the topics. Geography - ncerts first. You can easily complete a book within a week. geo 11th and 12th books - 4 books are there. read the same book again and again.Since you are working. you have to keep revising.Or you will forget more sooner than others. No way for distractions - You will Keep coming closer and closer. Believe me - I had no idea of about what this exam is when joined my job 2.5 years back . Now I feel i am a floor higher.Building the knowledge Step by step. All you need is patience and craziness about this exam. Coz you are working!!.Few of my friends have switched companies - they are earning close to a lakh every month - But believe me - Preparing for this exam will keep you occupied,you will feel thrilled and 1 or 2 years goes just like that. I might even clear after two more attempts or might not. But I know i m closer!Inspite of working and preparing. IT IS POSSIBLE. Plus I have job security. I will love my job if i dont clear. But right now all you gotta do is,love your preparations. Make your own innovative strategies. You will get closer and closer.You will make it.I have lot more experiences to share. But the time is less for my own revisions - CSE-2015.My writings are not ordered. Apologies for that.EDIT : Cleared Prelims this Year(2015). Two years Back I dint Have any idea about this exam. No coaching,None to guide. But i Believed,I just Believed.And I tried my best to attain what i Believed.Tats It.Lets See how mains goes :)EDIT : Cleared Mains Examination-2015.All I can say now is that, it is possible to clear Mains Examination while working. It is tested and proved!Got Promoted in my job as well :)

Hey Maggie!Thank you for your question!Obviously it’s not okay for any campaign not to pay their bills. That also goes for Democrats, not only President Snowflake von Pissypants…Trump’s bragging he has raised record breaking piles of money, yet he’s too stingy to pay his bills. In city after city, across the nation, Trump has failed to pay local officials who provide thousands of dollars’ worth of security assistance to the president’s campaign during his Make America Great Again rallies.In total, at least 10 cities have complained that the campaign has not reimbursed them for services provided by local police and fire departments, totaling more than $840,000, according to a study by the Center for Public Integrity in June. Some of these invoices are three years old.Now should Trump pay for police and other public safety costs associated with his events? Depending who you ask of course. Cities are adamant he should but the problem is that there are usually no signed contracts between the Trump campaign and the municipal governments. The cities dispatched police officers to secure Trump’s events because they believe public safety required it — and the U.S. Secret Service asked for it.Police advocates argue that any presidential candidate should pay even if they think they’re not required to but Trump has a history of not paying his bills, so no surprise there…The largest single invoice, $470,417, is also the most recent: it’s from El Paso, Texas, where officials have publicly pilloried the Trump campaign for not covering costs associated with Trump’s Feb. 11 campaign rally near the Mexican border. (Democratic presidential candidate Beto O’Rourke conducted a much smaller campaign rally in El Paso the same day and paid his $21,021 police bill on time, KVIA-TV reported in May.)Here’s a list of all the cities involved:El Paso, TexasFeb. 11, 2019$470,417.05“I’m hopeful they’ll pay. I’m hopeful they’ll do what’s right. People that don’t pay their bills — that’s a character integrity issue.” — El Paso Mayor Dee MargoTucson, Ariz.Ma. 19, 2016$81,837.00“In connection with these events, we will always provide the law enforcement and public safety support and response that is necessary to ensure the safety of the public. But [in the future] we intend to use revised agreements that identify certain costs that we expect the campaign to cover.” — Tucson Chief of Staff Lane MandleSpokane, Wash.May 7, 2016$65,124.69“I would expect anyone who is billed for police services to pay their fair share.” — Spokane City Council President Ben Stuckart … Police officials are attempting to collect payment from the Trump campaign and “councilmembers have urged them to be proactive in collecting that bill.” — Spokane City Councilmember Breean Beggs … “Let’s be honest, when does Trump ever pay his bills?” — Spokane City Council member Kate BurkeMesa, Ariz.Oct. 19, 2018$64,467.56“It is our hope that the organization will do right by the taxpayers of Mesa and provide payment in a timely manner.” — Mesa Deputy City Manager Scott ButlerEau Claire, Wis.Apr. 2, 2016$47,398.00Billings, Mont.Sept. 6, 2018$42,811.00“The chief of police made an in-person request to Trump’s campaign manager for the Billings office for reimbursement. No payment received and no communication.” — Billings Police Chief Rich St. JohnErie, Pa.Oct. 10, 2018$35,129.27“We believed that the level of security that was required was costly and that it was reasonable for us to be reimbursed given the fact that it was a campaign rally, and the president was also here conducting a high-end fundraiser.” — Renée M. Lamis, chief of staff for Erie Mayor Joe SchemberLebanon, OhioOct. 12, 2018$16,191.00“There’s a lot of benefit when a president comes here: economic benefits, more visibility for our community. It’s exciting and great for the community. But I would hope and believe the Trump campaign would pay its bills. It’s our taxpayer dollars.” — Lebanon Mayor Amy BrewerGreen Bay, Wis.Aug. 5, 2016$9,380.00“We appreciate, and we feel honored, when the candidates come to Green Bay. We are also very appreciative when they honor their debts.” — Celestine Jeffreys, chief of staff for Mayor Jim SchmittBurlington, Vt.Jan. 7, 2016$8,464.27“Mr. Trump’s failure to cooperate with local law enforcement officials and lack of communication with the public and ticketholders put undue strain on the City’s police, and unnecessarily hurt downtown businesses. Paying the invoice remains the right and honorable thing for Mr. Trump to do.” — Burlington Mayor Miro Weinberger, in June 2016Total:$841,219.84Source: Center for Public Integrity interviews with municipal officials, municipal records and statementsTrump is holding a campaign rally in Minneapolis, MN next Thursday and there’s already animus about him coming to town knowing he’s a notorious chiseler.Trump accused Mayor Jacob Frey of overcharging the arena in downtown Minneapolis for services during Trump’s rally, scheduled for Thursday night, alleging that the mayor doesn’t want the president to speak in the overwhelmingly Democratic city. Here’s a link to that story: Trump picks new fight with Minneapolis mayorHow will this get settled? I have no idea, but my guess is that those cities will never see a dime of this money owed to them…