All 3 entries tagged Book

Note for reading this book

Title:

Men's Body Sculpting

Author:

Nick Evans

ISBN:

0736051414

Rating:

P7 Each repetition: lower (2 seconds), pause ( 1 second) and lift (2 seconds).
A hypertrophic training protocol consisting of six to eight repetitions to failure require a load equivalent to 75 and 80 percent of your 1RM (single repetition maximum)

Repitition and Load (% of 1RM):
4: 85% ; 6 : 80%; 8 : 75%; 10 : 70%

P11 Rest interval dont go beyond 2 minutes

P12 Work time should be in and out gym within 30 – 45 minutes; To live in an anabolic state and grow muscle, your workouts must be heavy and short.

P 13 Recover : the muscle should be rest for 7 days

P26 Be protein positive and facilitate carbohydrate construction. If protein is brick of body construction, carbohydrate are cement. Once daily requirement of protein is met, carbohydrates generate weight gain. 1-1.5 g/pound and 1.5 – 2g/pound carbo

P27: To gain muscle, must in positive caloric balance.
Calorie intake low is for losing body fat.

To add muscle, add 10% extra calories by consuming 50 more grams of carbohydrate.
If your weight isn’t moving up after one week or two, add extra 5% calorie.

P29 Use anabolic window. Consume protein and carbohydrates immediately after training will gain more muscle mass than wait for an hour or two. You need quick-acting liquid nutritients rather than a solid meal. By the time a meal of solid food is sigested , the anabolic window of opportunity has closed. Best way to produce a potent anabolic effect is to drink a protein=carbo supplement within 15-30 minutes of yoru workout. The best protein is whey, which rapidly dissoves into amino acids, giving the body a quick fix of building blocks to expedite growth and recovery.

P30 Creatine and whey protein work as an anabolic tag team when used together after training. When creatine is consumed with whey protein, the muscle gains are superior to either taken alone.

P30 Keep away from cardio
It’s fine to enjoy a short run or swim on the day you’re not at the gym, but take ito account the additional calories you’ve used. When trying to gain muscle mass, always consume a surplus of calories.

P33: Glucagon opposes the effect of insulin.
To gain muscle weight, you need a higher ratio of insulin. Thus your daily nutrient intakes should contain a higher proportion of carbo than it does protein. 50% – 60% carbo and 30 – 40% protein and 10% fat.

P37 Nutrition plan: To gain mass , you need to consume more calories than your burn. Add additional 10% calorie.

if you want to build the maximum amount of muscle you are going to have to increase your overall caloric intake. The trick is to increase your calorie intake with only quality, high powered muscle building foods. If you can do this, while training hard and heavy, you will gain quality muscle mass while maintaining current body fat levels. Choice of food is the real key to building lean muscle mass. This is what I suggest. You don’t want to consume so many calories that you become fat. You want to consume enough calories that will support new growth but keep fat levels to a minimum.

Hongfeng Sun : 20 Dec 2008 10:52 |  Tags: Book Review |  Comments (6) |  Close comments |  Report a problem

The Element of Java Style

Title:

The Elements of Java(TM) Style (SIGS Reference Library)

Author:

Allan Vermeulen

ISBN:

0521777682

Rating:

Rule 6 Break up long lines. Introduce a line break just before with the lowest precedence or, if more than more operator of equally low precedence exsits between each such operator:

return this == object 
          || (this.object instanceof MyClass
              && this.field == object.field

Rule 13 Capitalize only the first letter in acronyms
Use loadXmlDocument() instead of loadXMLDocument()

Rule 51 Use “this” rather than “the” when referring to instances of the current class

Hongfeng Sun : 14 Dec 2006 10:26 |  Tags: Book Java Review |  Comments (0) |  Close comments |  Report a problem

Effective Oracle by Design

Title:

Effective Oracle by Design (Oracle Press)

Author:

Thomas Kyte

ISBN:

0072230657

Rating:

Tom Kyte has a great ability to explain sophisticated problem using straightforward word. It shows he has clear understanding of what he is saying.

P170 Use dedicated server if using connection pool

P311 optimizer_index_caching = 90 and optimizer_index_cost_adj = 25 for OLTP
or alternatively
gather system stats and check the content of sys.aux_stats$

P321 DB_FILE_MULTIBLOCK_READ_COUNT : find out OS maximum read size:

enable 10046 event, level 12
select /*+ noparallel(big_table) full(big_table) */ * from big_table;

the third parameter in wait, “db file scattered read”, then find out the OS block size, multiple P3

P398 IOT can be used for many-to-many association tables

create table t (a int, b int, primary key(a,b)) organization index;
create index t_idx on t(b);

index t_idx does not need to include both column because when index will find the logical ROWID (the primary key in IOT) and the first columns is already in ROWID

Nested Loop:
avoid unnecessary outer join. The driving table is always the outer table. Outer join is decided the the query, not CBO.

Hash Natural Joins
P469: It happens in private memory, accessing data structure does not incur the same latching activity that normal logical I/O would .

Sort-Merge Joins: (Merge Join)
usually less efficient than hash join; usually used for non-equijoin operations

Anti-Joins (Hash Join Anti)

P481: the column referenced in NOT IN should either has a not null constraints or has IS NOT NULL predicate

select count(*) from t1 cob where object_id not in
(select object_id from t2 where OBJECT_ID is not null)

Not in subquery that could return a NULL and that doesn’t have the is NOT NULL predicates is probably a bug hiding in your code

Full Outer Join
expensive. Avoid unnecessary full outer joins

Hongfeng Sun : 19 Nov 2006 23:58 |  Tags: Book Oracle Review |  Comments (0) |  Close comments |  Report a problem