June SKOTM Signup

posted by Fred Bot on 25 May 2016 at 00:00

Signup for the new Skill of The Month has started! The skill this month is: Crafting. Please signup at http://www.rsbandb.com/skotm, you will need a valid forum account to signup. Signups close on the first day of the month. The competitions begin as soon as signups close.

The May competition continues until June 1st.

PC Gaming - Revamped

posted by Earth on 29 July 2014 at 21:37

Hi everyone! This will now be the official thread for our weekly PC Gaming Event!

We are in the process of redoing our PC Gaming Event; if you have any suggestions for what we might do, post here!

When: Every Tuesday, 8PM RSBandB Time/MDT (7PM PDT, 9PM CDT, 10PM EDT, 2AM UTC, 3AM BST)

Where: Our servers are hosted at Add us to your favorites!

Started: April 30, 2009

Run By: Pfkninenines and Earth

We are switching up the games each week so that we don't have duplicate games in a row anymore.

Event Winners & Prize:
9/16/14 - artofdvorak - Surgeon Simulator 2013
10/28/14 - Col. Sanders - Metro 2033, Risen, and Sacred Citadel
11/18/14 - Vladimir Putin - Not Claimed
1/13/15 - MageGuy08 - Cave Story+
1/20/15 - Apathy - Not yet claimed

System Requirements:
Minimum: Potato from 2008
Recommended: Better potato from 2012
Mac: Minimum: Tin-foil-wrapped potato from 2012+

If you're wondering if your computer can handle any of these games, please refer to the 'Can You Run It' site. It should give you an idea as to your system specs, and what they can do. It's not 100% accurate, though it should give you a baseline.

Other Info:

Half-Life 2: Deathmatch can be found here on Steam.

Our very own Duke Juker wrote a guide for Half-Life 2: Deathmatch here!

Team Fortress 2 (TF2) is free and can be downloaded from Steam

Counter-Strike: Global Offensive can be found here on Steam.

We now have an official Steam community page. Join it to keep up to date on the current weekly event.

CSGO vs. TF2 - next winner will be TF2

Event List:

Past Events:
8/5/14 - TF2
8/12/14 - TF2
8/19/14 - TF2
8/26/14 - TF2
9/2/14 - TF2
9/9/14 - TF2
9/16/14 - CS:GO
9/23/14 - HL2:DM
9/30/14 - TF2
10/7/14 - HL2:DM
10/14/14 - TF2
10/21/14 - HL2:DM
10/28/14 - TF2
11/4/14 - CS:GO
11/11/14 - TF2
11/18/14 - GMod:TiTT
11/25/14 - CS:GO
12/2/14 - TF2
12/9/14 - HL2:DM
12/16/14 - GMod:TiTT
12/23/14 - TF2
12/30/14 - GMod:TiTT / Prop Hunt
1/6/15 - TF2
1/13/15 - GMod:TiTT / Prop Hunt
1/20/15 - TF2
1/27/15 - GMod:TiTT / Prop Hunt
2/3/15 - TF2
2/10/15 - HL2:DM
2/17/15 - TF2
2/24/15 - CS:GO
3/3/15 - TF2
3/10/15 - GMod / CS:GO
3/17/15 - TF2
3/24/15 - HL2:DM
3/31/15 - GMod - Prop Hunt
4/7/15 - TF2
4/14/15 - CS:GO
4/21/15 - TF2
4/28/15 - HL2:DM
5/5/15 - TF2
5/12/15 - HL2:DM
5/19/15 - TF2
5/26/15 - GMod
6/2/15 - TF2
6/9/15 - HL2:DM
6/16/15 - TF2
6/23/15 - HL2:DM
6/30/15 - TF2
7/7/15 - HL2:DM
7/14/15 - TF2
7/21/15 - TF2
7/28/15 - HL2:DM
8/4/15 - TF2
8/11/15 - HL2:DM
8/18/15 - TF2
8/25/15 - TF2
9/1/15 - HL2:DM
9/8/15 - TF2
9/15/15 - CS:GO
9/22/15 - TF2
9-29-15 - TF2
10-13-15 - TF2
10-20-15 - TF2
10-27-15 - TF2

11-3-15 - TF2
11-10-15 - TF2
11-17-15 - TF2
... TF2
1-5-16 - TF2

Image Half-Life 2: Deathmatch
Image Counter-Strike: Global Offensive
Image Team Fortress 2

Image Garry's Mod: Trouble in Terrorist Town / Prop Hunt
Image Counter-Strike: Source [GunGame]
Image Left 4 Dead 2
Image GoldenEye: Source

So, this week announced the release of a somewhat more refined version of the Invention tech trees, which include new potential rewards ranging from additional Invention-based skill-training tools to magic and melee variations of the multicannon. Because that's necessary, since the multicannon is no longer awesome enough. Is that right, guys? Is that what you're playing at? Just because not everybody likes the multicannon means we need more options? Is that it?

Just kidding. I'm all for these new variations, actually. Would make for some very interesting cannon parties in the future. And why be confined to range when enemy weakness types play a much more obvious role in our everyday training? No, that was a well-needed addition to our dreadnips and summoning familiars when it comes to assisted solo-training.

But that's just one or two of the rewards. Let's discuss this update in full.

When Invention first came out, we were told there would be different “tech trees” that we could follow when we got to certain levels in the skill. This allowed us to specialize in a certain race's tech and create a slightly unique set of rewards and features. Unlike the Shield of Arrav quest, though, you aren't confined to a single choice; later on, you can take on the next tech tree after finishing one. It just takes more experience and more time to get the next set of rewards, so you're really only choosing in what order you receive said rewards based on what they are and what they can do for you.

With this update, they took it one step further. They added a technology menu that lets you complete invention “tasks” to gain “tech tree currency”. This currency is what lets you buy the faction-specific invention blueprints that you must then “discover” (meh, free invention exp). So now it's not only getting the level; you also need to stack up enough currency through daily tasks in order to unlock the inventions.

Is this a good thing? Well, I'm sure there are a lot of players who wouldn't think so. To them, they've just got robbed all those inventions after going into the update with a considerably high level. To me, though, they've give the skill a bit more substance. Now it's not only choosing the tech tree to get the order of your rewards; you also get to choose the rewards themselves to an extent. Plus, there's now yet another daily thing you can just pop into Runescape for alongside the ports, treasure hunter, Heart of Gielinor 2 bounties, citadel work, sinkholes, evil tree, shooting stars, and all them weekly and monthly events. The fun never ends!

It's also a good thing because, and branching back to my article about being unique for a bit, it allows you to specialize and have something that other players most likely do not. This lets you show stuff off or contribute to your clan in a different way than most. As the game progresses and the community becomes more and more... well, “complete”, such methods of being unique become harder and more scarce. This is simply another of the game designers way of helping add more and more things to allow players to stand out, alongside rares and cosmetics.

Let's go through some of these nifty rewards! Starting on the goblin side:

B.A.N.K Stander: Built with an adamantite bar and 10 refined components (components created using junk, meaning these won't be hard at all to make in bulk), you set them up at a bank, and after some hanging out or training, you can dismantle them for pretty much free invention materials! A highly recommended addition to those having trouble training the skill.

Mechanized chinchompa: Level 75 chinchompas, plain and simple. Transform 50 red chinchompas into these using a rather large quantity of tier 1 parts and Living components. Great for ranged training at the mummies, though I have my doubts they'll be recommended over the red ones for mass training just because of all the components required. Still, they're a welcome addition to that particular style of Area of Effect ranging.

Monkey Mind-Control Helmet: Gives you a monkey butler for your player-owned house. One that I doubt needs a demonic sum of money to work. Pretty expensive when it comes to components (25 crystal parts, 420 head parts, 50 living components, and a monkey talisman), but you only ever need to build one. It's nice having invention options you only ever need to build one of.

Dungeoneering Party Simulator: Increases experience from completing dungeoneering floors lower than 5 party members. Good for those who don't have available friends and really hate world 77. However, if you're keen enough to negotiate world 77 and go with the flow, you may want to save this one for later acquisition.

Electric Box Trap: A box trap that almost always catches the target. Unfortunately, they are consumable, so you might want to stick with protean traps if you really want that experience. Otherwise, if you're actually hunting to collect chinchompas and grenwall spikes, then I personally think they would be a good thing to have.

Oldak Coil: The Magic Multi-cannon! Not as much range as the multi-cannon, but it deals area of effect damage. Like the multi-cannon, they are consumable and will degrade over time, but unlike the multi-cannon, you gotta build another one after this happens, so make sure to grab it beforehand. Interestingly enough, it too uses cannonballs as ammo.

Exciting, eh? Wait until you get a load of the dwarven loot:

Sprinker Mark 1: A device that, after adding to a flower patch, constantly waters the other three. Highly recommend over the mining accumulator in the same tier, as mining's much easier to train.

Book Switcher: Lets you change spellbooks or prayers at a bank. Relatively cheap to make with an adamantite bar, 15 magic parts, 15 spiritual parts, and an enhancing component. Good for those who don't have access to Prifddinas, but otherwise, they're really just a minor convenience compared to...

The Calorie Bomb: Now here's a neat idea. Stockpile this thing with fish, and then deploy it to create an area-of-effect healing node similar to the Ice Asylum. Great for boss runs and helping newer players out. Of course, if you're a soloer, then you probably aren't interested. No matter. Comparatively cheap to build, as it's mainly parts, but not so much that one would go ahead and use them every chance they could get.

Auto-Sanctifier: Yet another way to make training prayer less expensive. Basically carry it with you and burying bones / scattering askes gets you more experience. Coupled with a bone crusher, and you're set to fight Nechryeals and abyssal demons en masse.

Kinetic Cyclone: The Melee Multi-Cannon! Some genius had the bright idea to attach boxing gloves to a cannon and turn up the RPM. And it's fuelled by cannonballs. Figure that one out. Deals a lot more damage than the regular cannon, but you've got to make your opponent pretty much hug it, making it not so useful on training at the dagannoths. This one's more for fighting bosses or higher level enemies you can lure, like runite dragons or tormented demons. If you can set them up there. I dunno, I've never tried. I'm a cannoneer, but I'm also sane.

Dungeoneering Lock Melter: Another dungeoneering assistant. Lets you bypass one door you don't have the level for. Not overly necessary, especially if you're level 99 everything, but hey, if you want to be that surprise low-level guy who always must have a potion for everything in a team, this is a very viable (and much quicker) option.

Both tiers also have a woodcutting and mining accumulator that gives extra experience for failed attempts at harvesting resources. Handy if you want to train at higher tiered resource nodes for the loot, but otherwise, the second option in that tier is usually the better one in my opinion.

So there you go. Multiple new inventions for the dwarven and goblin tech trees. Hopefully we'll soon get to see the tech trees for other races in the near future. Like demons, dragons, and elves. And maybe Tzhaar. Maybe.

Oh, also there's a griffin outfit. Because Runescape needs more griffins. ... no, I'm serious, there's one on White Wolf Mountain and that's it. Let's see them in the upcoming aviansie quest, eh?

Until next time,

Cheers, cannoneers!

Why Most Diets Fail

posted by Col ton on 22 May 2016 at 01:00 | Discuss on our Forums

As many of you may know, one of my main points of interest that formed over the later years of my adolescence was a passion for nutrition, the human body, and exercise science. This passion truly begins in my childhood, when I was always a bit overweight. Never obese or anything quite that severe, but I was certainly the chunky kid.


This wasn’t much of an issue as a young child, as no one quite seemed to mind and it was always seen as cute. Things changed, however, as I reached middle school and beyond. What was once a cute, slightly chubby kid soon began to grow more and more into an overweight teenager. I reached my most overweight point when I was 15, just barely 5’4” and 182 pounds. I didn’t carry that weight well. This came at a time when I desperately wanted attention from girls, but none of them seemed interested, even if I did manage to be smart and funny. My self-esteem was rapidly declining, and I decided I needed to do something. Something within me clicked that year (being my freshman year in high school) and I began to make an effort.

I started switching out pastries for apples and almonds, I worked out more with my football team’s strength coach, but I wasn’t seeing the results I so desperately desired. Despite my “healthy” eating, my body was refusing to respond. At 16, I pushed things further by beginning to track everything I put into my body, working out at the gym 4 times every week, and doing rigorous amounts of cardio early in the morning and in the evening. I began cutting calories to dangerous levels, near 1500. Keep in mind that I was 16 (and a late bloomer, to boot) so I needed food to fully develop and grow, and I was now depriving myself of that which my body still needed. I had dropped down to 160 at 5’8” when I was at the start of my junior year (age 17), but nothing I could do would get the remaining belly fat off. I had become obsessed with my self-image, and the girlfriend I had at the time (incidentally the same young woman that will be my wife on the 28th) was very concerned for my wellbeing.

I even got to the point where I was diagnosed as mildly depressed, offered medication to improve my mood. This was the straw that broke the camel’s back, and I knew something had to be done, so I looked to science for my answers, as I should have years before when I had decided to begin my journey. I stumbled upon Layne Norton’s video about metabolic damage, looked more into the evidence behind it, and found that I had made a rather clear and simple mistake in how I attempted to lose fat. This mistake, however, is not one that is commonly known and is still a huge reason why so many people fail to lose weight permanently.

In each and every one of us is a set-point, a body weight/composition that our body’s mechanisms try their hardest to maintain which has been shaped by genetics, exercise, nutrition, and other long-term habits. When you dramatically cut calories, like I had done, the body initially responds by losing weight because it has not been given time to adapt, but quickly I found that it became harder and harder to lose weight, I could eat barely anything and exercise incessantly, yet the fat that I came to so loathe remained. My body had adapted by becoming more efficient, because I had dramatically tried to change my set-point, which my body was resisting. The same happens for those that try to gain weight in the opposite direction. In any drastic shift away from one’s set-point, the body will adapt in whatever way possible to avoid deviating too far from your current set-point.

My body had become so efficient that it could run on 1500 calories per day while I thought I expended over 2000 calories per day by lowering a number of factors, including my BMR (Basal Metabolic Rate), and the number of calories that I actually burned through physical exertion. All the while, as I was eating less and had lost that initial weight, I was getting hungrier and hungrier. This was due to the initial decrease in adipose tissue that my body had experienced, which just so happens to be the tissue that excretes leptin, one of the hormones involved in signaling when the body is “full”. Simultaneously, ghrelin production increases, which is one of the only known hormones that induces hunger. So my body was responding to the fat loss by excreting less leptin and more ghrelin, making me hungrier and less satisfied.

This is the point of failure for most attempts at a fat loss diet. The idea of so many is to cut calories right off the bat to extreme levels in order to speed up weight loss. I’ve seen people practically fast for weeks in a dire attempt to lose weight, and guess what? It never works out. After the initial weight loss they experience from the shock the body undergoes, adaptation sets in and the weight loss stops. Then, once they end their “juice cleanse” (don’t get me started on that faulty “science”), they go back to their old eating habits and wind up gaining back most, if not all or more body fat. In fact, gaining back more weight than one carried before the dieting phase is a phenomenon commonly called “overshooting” and may occur in up to one-third of those that attempt to lose weight.

So what does a healthy and scientific approach to weight loss actually look like? First, start by getting an idea for what you’re eating. Track your intake on an app like MyFitnessPal and get a good idea for what your “maintenance intake” is (what you can eat to neither gain nor lose weight). After you have determined this, make an incremental decrease in intake. A 15-20% decrease in caloric intake per day is fairly moderate. Continue at this level until you don’t see any more weight loss, and then make continuous steps of 100-200 calorie decreases, only taking the next step down when weight loss plateaus.

Once you’ve reached a point where the dieting is really beginning to weigh on you and you can’t go further, or you are below a safe intake for your size and sex (there are many online calculators to find this), it’s time to reverse diet. This is also what should optimally be employed for those who have already caused “metabolic damage”. Reverse dieting means you very slowly increase your caloric intake, possibly as little as a 1-5% increase in caloric intake per week. By taking a slow, methodical approach to reintroducing these calories into the diet, it gives the body time to adapt to this slight caloric surplus. This minimizes any potential weight gain that often occurs from those coming off of a diet, and can ultimately result in the subject having a higher metabolic rate than they had before the initial diet. After I realized that I had done damage, I went on a 2-year reverse diet and increased my caloric intake from 1500 to 3100 calories per day, and gained zero pounds. In fact, many have said that I look healthier and more fit than I did then, as my body composition has very gradually changed while my weight has remained the same.

My personal results notwithstanding, the main takeaway from this is that diets need to be sustainable and gradual to have any chance at success. Fad diets and similar approaches to fat loss are often drastic in nature because it’s sexy and putting “Lose 10 pounds in 2 weeks!” on a tabloid cover will sell because people think that it sounds too good to be true. And yes, it is too good to be true. The truth isn’t always pretty, but it works. Take it slow, seek out scientific sources of information, and most importantly, the best diet is the one you can adhere to.

Invention Tech Trees, the future of RuneLabs, our success with RuneLabs, and an interesting turn of events regarding Facebook and Google!

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