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If you haven't already, you will need to have Docker Desktop an WSL installed. PowerShell and Docker will run side by side. Run your Docker container using Docker Compose. have Docker up and running. Also, pull up PowerShell.  In PowerShell, navigate to whe...

"Upload failed request entity too large" If you have a proxy, go into the config file and change the "client_max_body_size" line. If that line isn't there,  add it under the http section. user www-data; worker_processes auto; pid /run/nginx.pid; include /...

This case, it was already working. Ended up pulling a new image but didnt know it.  First, check docker logs. Run the container and let it keep restarting so that it will give you an error log.  docker logs <nextcloud_container_name> Error said:Initializing...

Error message;  (when loading nextcloud frontend) Update neededPlease use the command line updater because updating via browser is disabled in your config.php. After updating Nextcloud to new version, it gave me that error message.  Basically,...

To partition and format your drive in Linux Open the parted utility and then you will work inside (parted) that. To partition and format your drive in Linux after zeroing, follow these steps. Replace `sdX` with your drive’s identifier (check with `lsblk`). ...

You might want to check the drive to see if it is still good in the first place. Go here first: Check hard drive for bad sectors Unmount the drive: (if you haven't already) sudo umount /dev/sdX* Check with lsblk to confirm unmounting Write zeros ...

Check for bad sectors with status sudo badblocks -v -s /dev/sdX -v: Verbose output, lists bad sectors. -s: Shows progress as a percentage of completion. For a non-destructive test, use -n instead: sudo badblocks -n -v /dev/sdX. To sa...

This table provides daily protein intake ranges for a ketogenic diet based on lean body mass (LBM) in 25-lb increments. Use your estimated LBM (approximated as your "ideal" or "skinny" weight) and activity level to determine your target. Electrolytes Intake ...

Estimate Based on "Ideal" Weight (Simplest): How: Use your estimated "skinny" or "ideal" weight as a proxy for LBM. You already This is less accurate, as it doesn’t account for individual muscle mass or body composition. But, it works.  Protein in...

Sample Daily Breakdown: LBM: ~190 lbs (86 kg), moderately active. Protein: 152–190 g/day (~30–40% of calories, ~600–760 kcal). Fat: 130–180 g/day (~55–65% of calories, ~1,170–1,620 kcal). Vegies: 20–50 g/day (~5–10% of calories, ~80–200 kcal). Fiber: 25...

These foods provide protein (to hit 152–190 g/day) and fat (to reach 130–180 g/day), keeping carbs low to maintain ketosis. Prioritize high-quality, minimally processed options. How much Protein should you have per day? Beef (Fatty Cuts): Examples: Ribe...

Net Carbohydrates (20–50 g/day, ~5–10% of calories, ~80–200 kcal): Low Carb Vegie IntakeHave a little as possible... Leafy Greens: Spinach: 2 cups raw (60 g, ~1 g net carbs, 2 g fiber, ~7 kcal). Use in salads or sauté with eggs. Kale: 1 cup...

These help you reach 130–180 g fat/day, ensuring energy for ketosis. Fat Intake guide Oils: Examples: Olive oil, coconut oil, avocado oil, MCT oil. Nutrition (per 1 tbsp, ~14 g): Olive oil: 0 g protein, 14 g fat, 0 g carbs, ~120 kcal. MCT oil: 0 g ...

These support sodium (3,000–5,000 mg/day), potassium (3,000–4,700 mg/day), magnesium (300–400 mg/day), and other nutrients. Electrolyte/Micronutrient Intake Sodium Sources: Examples: Sea salt, bone broth, pickles, olives. Nutrition: Sea salt (1 tsp)...

Water (2–3 L/day, 80–100 oz): Sources: Plain water, sparkling water (unsweetened), bone broth, herbal tea (no sugar). Tip: Drink 8–12 oz every 1–2 hours, especially with high-fiber veggies like broccoli.

Protein: Beef: Ribeye steak (7 oz: ~50 g protein, 40 g fat, 0 g carbs), ground beef 80/20 (7 oz: ~46 g protein, 34 g fat, 0 g carbs), brisket (7 oz: ~48 g protein, 30 g fat, 0 g carbs), sirloin (7 oz: ~54 g protein, 20 g fat, 0 g carbs). Pork: Po...

This table provides daily protein intake ranges for a ketogenic diet based on lean body mass (LBM) in 25-lb increments. Use your estimated LBM (approximated as your "ideal" or "skinny" weight) and activity level to determine your target. **Light Activit...