11/5/17
167.4 lbs

- This past week went from 166.9 to 167.2 (average weight based off of 6 days) from 3,055 calories. Now I'm upping it to 3,140 (225/380/80- 45 fiber). I was going to shoot for 50 fiber this week but it makes my stomach feel weird when fiber is too high.

**Lower Power**
BS 5x5 @80% 225
225x5 (3 mins)
225x5 (4 mins)
225x5 (4 mins)
225x5 (4 mins) - right bicep feels really tight after set
225x5
AMRAP (5 mins)
225x8

DL 3x5 @80% 305
305x5 (5 mins) - real tough need full recovery
305x5 (5 mins)
305x5
AMRAP (5:30)
305x7 that last rep stole my heart

SLDL 4x8-10
185x8 x4

SM 200kcal @15:13

Both look pretty solid to me; there's more there for sure

Birds actually eat a lot relative to their size

Squats do look better than I expected. I am not sure if you cut depth a little bit, tightened up a bit, or the belt is blocking my view.

Could also be the Capoeira shants.

Thx man. Bumped max up 10 lbs for next week.

Lol, here we gooo.

Today I actually widened my stance a bit and it felt much better.

11/5/17 #2

Workout #2- Misc + abs
Pull ups 4x8 superset with push ups 3x15
SD 3x8
DB shrugs 5x10
An wheel 3x8

Gotta take off today and tomorrow cause Wednesday I have academy physical test. Going to test my 1.5mile run, Max push ups, Max sit ups, Max pull ups at strict FULL ROM.

I am guessing

10:19 for the run
37 pushups
15 pullups

Lolsitups

What are you shooting for/what numbers do you need to hit?

I'm not worried about requirements, it's a joke. I stopped listening after they said the 1.5 mile in 15 mins. The academy bases your numbers on progression so I can't go all out. I'll probably go 72.5%.

Oh that sux.

That reminds me of my 8th grade English/psychology class.

Take wonderlict first day of class and last. If you improve it will count as super bonus points.

So I get a running back total the very first day (8). Then last day I get a QB total(30). A in the class and I didn't have to take final. So stupid.

Be careful though bro. They may be watching for this and there could be a secret penalty. Go 80% and act very tired, just in case. Maybe even fake pushup failure.

have you ever done a full ROM pull up?

Yeah last night I'll send you vid, actually your mom has a vid too.

I'll be good I did it last academy too. I got caught though so yes need to be careful. One intructor called me the sandbagger.

She apparently likes a man that only gets the tip of his head barely past the finish line.

Nice, that's nice

And one who doesn’t pull all the way out in his strokes

Woke up today feeling sick. Gotta be kidding me. Throat is killing me. Also went over on calories last night (slightly 90 or so) and somehow lost 1.5 lbs.

So I've noticed on MFP over the past week I keep going over my protein intake. My current macros are 225p/380c/80f and I normally hit 250g protein per day and 240 minimum over the past week. Is that too much for somebody who is 166 lbs or so.

Yes; I regret to inform you that you're going to die.

To answer you seriously, no, you're fine.

Generally I subscribe to the following heuristic: hit protein minimum->hit fat minimum->fill in the remainder with your preference. 1 g/lb bodyweight and 0.4-0.5 g/lb bw are good zeroth order general guidelines for protein and fat respectively, after which I kind of just try to fill in the rest with mostly reasonable food choices/macros based on my own personal preference.

Beyond the obvious exceptions, e.g. filling in your remaining macros with bearmarkets' 100% tallow and offal based diet plan, it seems hard for me to believe that doing it that way could produce a nutrition plan that is far enough away from good enough to bother wasting time worrying about it for weekend warrior types (which applies to essentially everyone on this board, obviously). Certainly nitting it up over an extra 25 g of protein per day is a degree of sperging at which even Renton would scoff.

How much protein is too much then?

There is no detriment from high protein for a healthy person.

Most of the time I get 1.5g/lb bw.