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fabiocruzcoelho / gist:23293e92bdfabd6134d4506f3dac4a36
Created January 28, 2025 18:40
Dieta para Ganho de Massa Muscular e Perda de Gordura
# Dieta para Ganho de Massa Muscular e Perda de Gordura
## Macros e Calorias
Déficit calórico leve: 200-500 calorias abaixo do gasto diário.
Proteínas: 2,0 a 2,5g por kg de peso corporal (158-198g por dia).
Gorduras: 0,8 a 1g por kg de peso corporal (63-79g por dia).
Carboidratos: 200-300g por dia (ajuste conforme atividade física).
## Exemplo de Dieta
Café da Manhã
@fabiocruzcoelho
fabiocruzcoelho / compton
Created January 29, 2019 11:13
# Shadow
shadow = true;
no-dnd-shadow = true;
no-dock-shadow = true;
clear-shadow = true;
shadow-radius = 7;
shadow-offset-x = -7;
shadow-offset-y = -7;
# shadow-opacity = 0.7;
# shadow-red = 0.0;
@fabiocruzcoelho
fabiocruzcoelho / i3blocks
Last active December 27, 2018 16:46
[cpu_usage]
command=~/.config/i3blocks/blocks/blocks.sh 1
interval=5
#color=#XXXXXX
[memory_free]
command=~/.config/i3blocks/blocks/blocks.sh 3
interval=5
#color=#XXXXXX
@fabiocruzcoelho
fabiocruzcoelho / i3wm
Last active February 8, 2019 18:09
set $mod Mod4
# Font for window titles
font pango: System San Francisco Display 9
# color
set $bg-color #2f343f
set $inactive-bg-color #4b5162
set $text-color #f3f4f5
set $inactive-text-color #f3f4f5
@fabiocruzcoelho
fabiocruzcoelho / generate-ssh-key.sh
Created June 28, 2018 18:10 — forked from grenade/01-generate-ed25519-ssh-key.sh
Correct file permissions for ssh keys and config.
ssh-keygen -t rsa -b 4096 -N '' -C "[email protected]" -f ~/.ssh/id_rsa
ssh-keygen -t rsa -b 4096 -N '' -C "[email protected]" -f ~/.ssh/github_rsa
ssh-keygen -t rsa -b 4096 -N '' -C "[email protected]" -f ~/.ssh/mozilla_rsa
@fabiocruzcoelho
fabiocruzcoelho / notes_shellscript.md
Created May 9, 2018 14:17
Anotações de Shell Scripts
Anotações sobre estudos de Shell Scripts.
@fabiocruzcoelho
fabiocruzcoelho / notes_python.md
Created May 9, 2018 14:16
Anotações Python

Anotações de estudos sobre python

@fabiocruzcoelho
fabiocruzcoelho / testa-portas-windows
Last active April 10, 2018 00:22
gc D:\list.txt |test-NetConnection -port 53
Test-PortConnection -Destination DC01 -Ports 363
Test-PortConnection -Destination DC01 -Ports 363,80,1433
Test-PortConnection -Destination DC01,DC02 -Ports 363,80,1433
Test-PortConnection -Destination DC01,DC02 -Ports 363,80 | Export-Csv -Path C:\users\$env:username\desktop\results.csv -NoTypeInformation # Save it to CSV file on your desktop
Test-PortConnection -Destination (GC "C:\Temp\Servers.txt") -Ports 363,80,1433
Test-PortConnection -Destination (GC "C:\Temp\Servers.txt") -Ports 363,80,1433 | Out-GridView -Title "Results" # Display in new pop-up window
https://sid-500.com/2018/02/02/powershell-test-open-tcp-ports-with-test-openport-multiple-hosts-multiple-port-numbers/
http://www.powershellbros.com/test-connection-to-servers-on-several-ports/
@fabiocruzcoelho
fabiocruzcoelho / when-ansible
Created April 5, 2018 18:31
[host_group]
host-1 ansible_ssh_host=192.168.0.21 node_name=foo
host-2 ansible_ssh_host=192.168.0.22 node_name=bar
[host_group:vars]
custom_var=asdasdasd
You can access host group vars using:
{{ hostvars['host_group'].custom_var }}
@fabiocruzcoelho
fabiocruzcoelho / enable-winrm-windows-ansibe.md
Last active March 19, 2018 17:26
Passos para controlar windows server via ansible - Passos executados no windows server
PS > mkdir C:\work
PS > cd C:\work
PS > Invoke-WebRequest -Uri \
https://raw.githubusercontent.com/ansible/ansible/devel/examples/scripts/ConfigureRemotingForAnsible.ps1 \
-OutFile ConfigureRemotingForAnsible.ps1
PS > powershell -ExecutionPolicy RemoteSigned .\ConfigureRemotingForAnsible.ps1 -SkipNetworkProfileCheck
Passos executados no Linux