DUST: Bringing the basic training obstacle course inside the wire.

The integration of pedestrian infrastructure into the expeditionary base environment in Afghanistan has proven far less contentious than one might expect. A culture that prioritizes short-term efficiency over long-term functionality (at least partially evidenced by my article on building code violations from nearly a year ago) would seemingly scrutinize exclusively on infrastructure that accommodates gargantuan armored vehicles that need to get around with as few obstructions as possible in order to complete their respective missions. But the fact remains that only a small fraction of the people use MRAPs, Humvees or the all-too-rare tanks to get around. A slightly larger fraction use Toyota trucks, but because most people enter and leave a base through from the air, the number of vehicles on base isn’t nearly great enough to accommodate everyone. Most people get around by foot. While the infrastructure might not be as conducive to pedestrians or bicyclists as your average neighborhood in Portland, it’s not as bad as many bases on back on American home turf, which are consistently spread out across huge tracts of land, with huge standoff distances between buildings intended as a protective measure in case of a vehicular explosive attack. Afghan bases are typically densely settled, or, at the very least, most planners recognize the efficiency of clustering residential tents and ensconcing them within ample protective barriers. And while grade separated sidewalks are not too common— particularly at the smaller bases that usually have the shortest life span—the regulatory and operational culture recognizes pedestrians. Speed limits for vehicles are incredibly low, often only 20 kph (12 mph), with fines for violators. Many units require their personnel to wear reflector belts at all hours, just to keep them prepared if the sun sets when they are out. (Most bases are fairly dark, and some are completely blacked out for safety, so pedestrian visibility is critical.) American soldiers must wear helmets if they ride bicycles. The larger bases often devote their sprawling outskirts to storage and industry, so they must employ a shuttle system with various mapped stops for ease of getting across those vast distances. And some of the largest bases, such as Bagram Air Field, close off primary arterials at certain early hours in the morning to all vehicles to devote the road for running and PT (physical training). In a multinational base, the American penchant for order and enforcement promotes a higher standard for pedestrian safety for its soldiers than is evidenced by the more relaxed coalition forces of other countries: coalition forces do not live under a mandate for reflector belts, nor does it seem that speed limits apply (at least for the Germans). This dichotomy between US and Europeans proves ironic, since the Germans, Swedes, Croats, and Latvians are more likely to come from a pedestrian friendly, densely populated settlement pattern back home than the Americans, yet the American rules are superior at promoting safety for the numerous troops and civilians depending on boots and bikes. In contrast with the regulatory environment, the road design in expeditionary bases isn’t always great: sidewalks are inconsistent, rights of way are narrow, turn radii don’t accommodate the really long vehicles, drainage (if it exists at all) usually consists of wide-open ditches along the verge. But pedestrians and vehicles coexist reasonably well, thanks to those vehicular speed restrictions and a culture of awareness among drivers and walkers, particularly visible among the Americans in the multinational-base in which I reside. I have yet to hear of an accident, which is always a good thing, but particularly so on a military base, because a collision between a person and an armored vehicle would almost certainly result in death. However, force protection requirements sometimes trump other safety considerations, so that the design of a compound simply accounts for defensive barriers in the event of an external attack, rather than thinking about pedestrian safety and explosive defenses as a comprehensive protection strategy. As a result, it is not so hard to find situations such as the one below: The wall on the left consists of what the military simply calls “HESCO”, much to the advantage of the UK-based HESCO Bastion company that manufactures them. HESCO enjoys a virtual monopoly on this distinctive fortification, known generically as a gabion (its brand name is a Concertainer), which essentially consists of tall (approximately 8 feet) durable paper bags enclosed in a thick wire mesh and filled with a combination of soil and a concrete topping, intended to absorb much of the impact of high speed missiles or mortars without eliciting dangerous projectiles if the bags themselves explode. The helices of concertina wire that coil on the top help keep out intruders. Anyone who has read more than one or two of my blog posts can guess what I’m identifying as the problem in that photo above: there is simply not enough room on the side of the road for people to walk safely. The scaling of the objects does not quite capture the problem, but this footprint in the dirt does a better job of it: It’s narrow. During the day, this proves a minor annoyance which a person can at least in part avoid by walking on the other side of the street. The real threat is after dark, when neither side of the road is terribly appealing, since the darkness would obscure the obvious tripping hazard found in the open drainage ditch, only a few portions of which are covered and protected. And the typical base in Afghanistan is shrouded in absolute darkness with few isolated exceptions—a particularly salient problem during the long winter nights. I’ll admit that I tend to sound the warning bell in situations like this far sooner than the average person would. So this design deserves a special mention because multiple colleagues have also pointed out the safety hazard this poses. Why did the original squadron build the HESCO wall so close to the street? No compound is so crowded that the construction team couldn’t afford to shift the barriers at least a few feet inward to make room for walkers, or a drainage ditch for that matter. Turning the corner at the next intersection and pivoting to the left, one can see that on the next perpendicular street, the gabion of HESCOs offer plenty of room for both pedestrians and a drainage ditch. The photo merely depicts a different wall to the same compound, this time with ample room for drainage and pedestrians. This road segment, far closer to achieving a US model of a Complete Street, also features intermittent wooden bridges across the drainage ditches, prominently visible in the photo above on the opposite side of the street. At night, these bridges feature blinking LEDs that both manifest the bridges to pedestrians as well as identify the edge of the road to passing vehicles, so the drivers avoid hitting and destroying the wooden bridges or slipping into the adjacent drainage ditches. A bit further down the road, one can witness a rare installation underway: sidewalks. Until this newly laid segment, sidewalks were unheard of in the American portion of the base. Most of the smaller bases with populations under 10,000 (which is practically all of them) have no sidewalks whatsoever. Sidewalks are intermittent in the German portion of the base, as visible in the photo below: But they aren’t everywhere in the German portion. About 500 feet down the same road, the configuration of the relocatable buildings (RLBs) is identical, but the street lacks sidewalks, bollards, or drainage ditches.

Modular buildings the benefits

Modular Buildings create space within the premises as well as in your budget because they are less expensive than fixed buildings and serve exactly the same purposes. The multiple prefabricated wall sections are known as modules along with the area of the modular building is decided through the number and dimensions of the modules. These modules allow easy assembly and quick installation for the novice along with a professional. These structures became popular as schools expanded and required space for laboratories sewing classes woodwork rooms and after-school care. The pre-engineered buildings could not anymore accommodate the masses and individuals were seeking a less expensive method to expand than fixed buildings that will be costly and take too much time to create. The structure sounds of hammers and drilling would disrupt the peace and distract students so these modular relocatable buildings were constructed off-site and brought to the institution or assembled within the car park. Aside from the noise building also causes mess plus the labourers are noisy when they're in group and there's inadequate supervision. The majority of the construction occurs in the factory this also makes deadlines simpler to stick to and it is far more convenient for the client with no noise and hassle. Buildings can also be customised plus the floor plan is agreed by the client and designer. When the modular building has actually been ordered to specification and delivered it's safe for habitation.

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Nutrition - Lean Muscle Gain's with Blueberry Nutrition

Here is another guest blog from the top people at  Blueberry Nutrition.

Enjoy.

When it comes to nutrition, one area of interest that is on many people’s minds is how to bulk up the right way and make themselves more muscular. This blog tackles this subject, albeit very briefly, but you’ll get the picture. Using this as a guide you can pack on a few kilos of muscle and improve your performance on the field or just for posing in the mirror.

Many people think that all they need to do to make their muscles bigger is simply eat as much protein as possible. Lots of chicken breasts, tuna and turkey appear on the menu as do vast quantities of Protein shakes and various other supplements. Protein does indeed play an integral part in muscle building as do Carbohydrates and Fats which tend to take a back seat on peoples shopping lists when embarking on a muscle building programme.

How much protein should you be consuming is a question that most people ask. Our bodies can only process approx. 30-50g of protein in one go (this depends on individual body biochemistry), the excess is excreted or small amounts may be used as fuel.  Protein requirements for a muscle/weight gain programme equate to approx. 2g-2.5g protein/kg body weight so:

A man weighing 76Kg (12stone) would need to consume approx. 150g- 190g protein per day (600kcal- 712kcal)

Carbohydrates are often overlooked and in some cases left out entirely by some individuals as they think that eating Carbs will make them fat. This is simply not the case, our bodies need Carbs to function and they are absolutely essential for muscle growth.  Carb intake when trying to promote hypertrophy (muscle growth) should be approx. 50% of calorific intake, so:

A man weighing 76Kg (12stone) would need to consume approx. 333g Carbohydrate (1250kcal)

The balance left once you have calculated your protein and carb intake is the amount of fat you need each day, so:

A man weighing 76Kg (12stone) would need to consume approx. 70g fat (630kcal)

Food sources

Knowing how much protein, carbohydrate and fat you need to be consuming is one thing but what are the best sources of these foods that will help pack on quality size. Eating a ‘clean’ diet is a great way to ensure your body is receiving the necessary high quality nutrients. As a general rule if something that ends up on your plate hasn’t lived, breathed, swam or grown – don’t eat eat it

Below is a table that shows you some good sources for each macronutrient

Macronutrient	Good ‘Clean ‘Sources
Protein	Chicken breast, Turkey breast, Tuna steak,  Pulses,
Carbohydrate	Sweet potato, Quinoa, Brown rice, Beans,  Root vegetables
Fat	Nuts, Avocado pear, Olive oil, Seeds, Oily fish

Example:

 Johnny is 5ft9, weighs 12 stone and consumes 2500kcals daily. He is looking to become more muscular so that he looks better on the beach.

In order to pack on quality muscle Johnny needs to increase his calorie intake. A way to optimise this and not lead to bloating or excretion of excess nutrients is to increase calorie intake by approx. 15%-20%, so:

Johnny was eating 2500kcal/day this has now increased to 2900kcal/day in the following -

Macronutrient	% of diet	Gram	Kcal
Protein	25	181	724
Carbohydrate	50	387	1450
Fat	25	81	725

As Johnny’s muscle / weight increases his diet must be amended to continue his gains.

Find attached a day in the diet of Johnny in the above ratios.

To find out more on individually tailored nutrition programmes or to get your own bespoke plan -check out;

www.blueberrynutrition.co.uk

Below is an example plan.

                                                                                                                        Johnny Example -Monday

Breakfast

Food Item	Fats(g)	Proteins (g)	Carbohydrates  (g)	Calories Kcal)
Porridge, 1 bowl	4	5.5	30	178
Semi skimmed milk 125ml	2.2	4.25	6.25	61
Banana 1Large 180g	0.5	2.2	41.8	171
Mixed nuts 40g	0.5	9	2	243
Pineapple juice, 1glass 250ml	0	1	20.1	82
Totals:	28.7	21.95	101.15	735

Snack

Food Item	Fats(g)	Proteins (g)	Carbohydrates  (g)	Calories Kcal)
Watermelon 400g	2	2	28	134
Blueberries (1cup) 145g	0.5	1	20	80
Totals:	2.5	3	48	214

Lunch

Food Item	Fats(g)	Proteins (g)	Carbohydrates  (g)	Calories Kcal)
Smoked Salmon 170g	8	31	0	200
Quinoa (uncooked weight) 170g	10.3	24	109	626
Peas, Mangetout 90g	1	3	3	64
Tomatoes, Cherry 90g	1	1	3	16
Totals	20.3	59	115	906

Snack

Food Item	Fats(g)	Proteins (g)	Carbohydrates  (g)	Calories Kcal)
Protein Shake, 1 scoop 30g Post Work-out	1.2	22.2	4	116
Raisins 60g	0	2	42	164
Totals	1.2	24.2	46	280

Dinner

Food Item	Fats(g)	Proteins (g)	Carbohydrates  (g)	Calories Kcal)
Turkey breasts medium (x2) 174g	1.2	52.4	0	234
Sweet Potato (approx. 2 ) 260g	2	2	54	218
Coleslaw ¾ cup 99g	1.5	1.5	12.8	147
Broccoli, green 85g	2	3	1	20
Totals:	6.7	58.9	67.8	619

Snack

Food Item	Fats(g)		Proteins (g)	Carbohydrates  (g)	Calories Kcal)
Cottage cheese, plain 200g	4.8		27.6	4.2	196
Totals	4.8		27.6	4.2	196

	Daily Plan Fat Totals (g)	Daily Plan Protein Totals (g)	Daily Plan Carbohydrate Totals (g)	Daily Plan Calorie Total (Kcal)
Totals:	64.2	194.7	382.2	2950

The plan shown hear will appear different to your own Blueberry Nutrition Individually Tailored Plan