FATS — Hormones, Joints, Long-Range Energy Role: Hormone production, joint health, long-duration energy General Intake: 20–35% of calories or 0.6–1.0 g/kg/day Athletes Keep fats moderate Omega-3 focus for inflammation control Soldiers 0.8–1.0 g/kg/day Supports long-duration operations and load-bearing Grapplers 0.6–0.8 g/kg/day during weight cuts 0.8–1.0 g/kg/day during maintenance Avoid heavy fats pre-training

Team, Over the next few days, I’ll be transitioning to my new assignment, so I won’t be on here as much as usual. I’ll still be checking in and responding to messages, programming requests, and questions as often as I can, just expect a slight delay. In the meantime, I want you to stay locked in. Your consistency matters. 🔥Warhammer Workout of the Week🔥 Full-Body Conditioning Circuit: 3-5 Rounds 1. 20 KB Swings 2. 15 Push-Ups (RIR 2) 3. 12 Goblet Squats 4. 10 Bent-Over DB Rows Each Arm 5. 200m Run or 45s Fast Assault Bike Note: Rest 1 minute between rounds. Aim for precision, not sloppiness. 🔥Weekly Challenge🔥 “Consistency Checkpoint" ●Complete 10 minutes of daily mobility (morning or night). ●Hit your protein goal every single day this week. ●Post your completion in the community: accountability is the standard. Thank you for your patience and understanding as I navigate this transition. Stay disciplined, stay consistent, and keep driving forward with purpose. — Coach Mac ⚔️

Team — Thank You. I want to take a moment to thank every one of you for being part of this community. What we’re building here goes far beyond training programs or check-ins. This is a space grounded in faith, strengthened by family, unified through community, and driven by a team mentality that refuses to let anyone fall behind. Faith gives us direction. Family gives us purpose. Community gives us connection. Teamwork gives us strength. Every time you show up, whether it’s posting your progress, helping another member, or staying disciplined when life is busy, you reinforce what this academy stands for. You make this place more than a group… you make it a family. I’m grateful for your trust, your effort, and your willingness to grow alongside each other. Keep leading from the front, keep supporting one another, and keep honoring the values that hold us together. We move forward: with faith, for our families, as a community, and as a team.

The recovery guidance is what I needed Coach, was doing a little bit of everything, but strategically applying it sure is going to help! Thank you 💯🔥🤜🏽🫷🏽

A little win, stepping on the scale at 217 this morning with 3 weeks away from weigh in at 210. As in doing a healthier cut instead of just water weight i find myself less stressed and still able to to focus on technique during BJJ.