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

Role: Energy for conditioning, rolling, rucking, sprinting, and cognition General Intake: 3–7+ g/kg/day Athletes 4–7 g/kg/day based on volume Carbs centered around training windows Slow carbs during the day; fast carbs peri-workout Soldiers 3–6 g/kg/day, increased during rucks, field ops, and long events Carbs before endurance work Sustained carbs for long-duty periods Grapplers 4–7 g/kg/day to support explosive rounds Pre-training: 1–2 g/kg Liquid carbs + fruit during intense sessions

Role: Muscle repair Recovery Tissue building Immune support General Intake: 1.6–2.4 g/kg/day Athletes 1.6–2.2 g/kg/day spread over 4–6 meals 25–40g per meal Prioritize post-training Soldiers 1.8–2.4 g/kg/day to offset high operational stress Protein at every meal, especially breakfast Reinforce intake during field cycles (MREs, snacks) Grapplers 1.8–2.4 g/kg/day, especially during hard camps Post-training: 0.3 g/kg protein Choose fast-digesting sources pre-training

The 5 simplest strategies for losing weight 🔥 1. Create a Controlled Caloric Deficit Aim for 300–500 calories below maintenance. This keeps energy stable, preserves strength, and ensures sustainable fat loss. 2. Anchor Every Meal With Protein Target 0.7–1.0g per lb of bodyweight per day. Higher protein improves satiety, stabilizes blood sugar, and keeps muscle on your frame. 3. Strength Train 3–5 Days/Week Muscle drives metabolism. Stick to compound movements: squats, deadlifts, presses, rows to maximize output and return on effort. 4. Increase Your Daily Movement Walk 8–12k steps/day. Non-Exercise Activity (NEAT) is one of the strongest predictors of fat-loss success. 5. Build a Tight Home & Work Environment Remove trigger foods, prep your meals, and schedule your training. Discipline removes guesswork and builds repeatable wins. 💥 Warhammer Bottom Line: Fat loss is simple, not easy. Consistency beats motivation. Execute these five principles daily and your body will follow your habits. 💪 Train Smarter 🪖 Lead Stronger 🔥 Dominate Everything

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.