Frankly I feel like I'm the one that had my balls busted, lol.

Mostly rubbish, don't worry about it.

Not sure exactly what we'll be doing... I sort of make it up as we go to be honest.

Steve,
Question for you. I hate to ask because I know you have addressed it before but I can't seem to find it. I have been trying to up my weight lifting the last couple weeks and I am a little bit more concerned with my protein intake. Of course I have read that you need 1g per lb of body weight. I have also read you need 1g per lean body weight. Which in my case would be about a 30-40 gram swing. Which is a big difference since I still have about 10 lbs of weight to lose. What do you think is ideal? Or is it really just over-complicating things?

For the most part it's over-thinking it.

In cases where people are around 10% body fat, I suggest using grams per lb of total body weight for simplicity's sake.

Anything beyond that I recommend grams per lb of lbm.

That being said, 30-40 grams here or there isn't going to make any significant difference. If anything, when someone is dieting, I prefer a higher intake than the 1 gm/lb lbm. I've gone as high as 2 myself and usually hit a sweet spot around 1.5.

Extra aminos in the bloodstream are a good thing when it comes to muscle maintenance.

I like the binder thing. People really need to do more tracking, but usually have no idea how to go about it. You can't progress if you can't remember where you are!

I personally just memorize what I'm doing/have done/have eaten/etc, but not everyone is cursed with my powers of recall.

Also sup. Sounds like you're really getting into your venture. I'm very excited for you.

Thanks for the response. Guess that what I was really asking is how much emphasis to place on it. I notice I come up quite a bit short sometimes. Wasn't sure how important it was. As I get closer to my target weight the calories get fewer, which I am ok with but it seems to make it a little tougher to get the protein in, which I am concerned about because I want to keep as much muscle as possible.

Thanks man! I live and die by my training log. If I'm following a structured routine I usually know what I am to do next. But I fly by the seat of my pants on a lot of facets of my training.

Plus, I write things in there in the notes section such as how I felt on a given exercise, overall, where I hurt, etc.

It's a powerful tool.

I also rate my workouts so I can cycle back through the 5 star ones that proved effective for me.

Yea, if anything, the closer you get to your goal weight, the more certain you want to be to get in adequate amounts.

In your case I'd shoot for 1 gram per pound of total body weight.

Hiiiii steve

ummm i like what Mal said about the idea. that would be much less work for you

You're the best!

Hiya Brit... hope you're feeling better today.

And thanks.

Phew, I'm tired as all hell today. First, I started the circuit a lot later than usual yesterday evening. I was on the phone trying to get pre-approved for this big ass mortgage.... this way I can go in there with an offer that's low, but still serious.

It was hot yesterday. Real hot. And muggy. Plus 3 of the 5 who usually do the circuit didn't show up. It's easy to let that take the wind out of your sails. However, the one who did show up didn't was motivational in and of itself. He came even though I told him I had a tele conference with my mortgage guy that could take a while. In addition, he's the fattest, most out of shape of the bunch. I think it's great that he was the one to show up out of the group. And he pushed himself! I'm not of the type that usually needs motivation to get me started... since I'm always going, lol. But this doesn't mean I won't take some additional motivation when it falls in my lap.

We did two 10-station circuits consisting of the norm; jump rope, sand bag work, jumping knee tucks, speed ladder work, core work, calisthenics, acceleration/deceleration work, burpees, band work, etc, etc.

The third circuit was brutal. There's a big hill, steep hill at the school we do this at. We would sprint to the top as hard as we could and bust right into some sort of calisthenic drill for 20 seconds have it be pushups, squats, crunches, glute bridges, etc, etc. We would then walk down the hill at a nice pace, count to 5, and repeat. We did this 10 times and it kicked our asses.

Then I get home and started working on my book a little and reading. This got my mind racing and I couldn't fall asleep... ended up staying up close to 1 which doesn't work with me, lol. I wake up at 6:30 so it's really not too bad... but I'm still dragging ass.

Today is an off day in terms of training so hopefully I'll get some rest in after work.

i think a pre lunch nap might be in order...

I'm tired just reading your workout... I couldn't make it up the hill one time.. well done on your partner for doing x10

He started dogging it in the calisthenics between each hill sprint but I didn't care about that. He kept saying things like, "I'm going to puke," and "Heat stroke," but he responds well in terms of *verbal pick-me-ups* I like to call them.

For instance, when he started hitting the wall I would say things like, "I want you to beat my ass up this hill, come on!" And sure enough, he'd be right there with me.

It felt good to see him working that hard.

At the end he thanked the lord but he also said, "You don't know how bad I need this."

i'm well aquainted with that feeling -it's brutal when you're doing it-- but when you're done - it's like - oh yeah - that worked

I can't kick my own ass that bad though..

You need drill sergeant steve to whip some fire in ya, lol!

Enticing people to put that extra umpff in is an art really... b/c people all respond to different things.

This guy is fun b/c he responds to simple things.

Good morning Steve and happy belated anniversary to you and Krista! I skimmed through some posts and can see you have lots going on...good luck with the house purchase! Have a good day!

Talk to ya later!

Beth