Adarq.org

nope. http://www.bodyrecomposition.com/fat-loss/metabolic-rate-overview.html/

Since it’s usually impractical to sit and figure out the individual TEFs for each nutrient, the normal estimate used is 10% of total caloric intake. So if you consume 3000 calories per day of a relatively ‘normal’ mixed diet, you can assume that your TEF is about 300 calories per day or so. You also generally find that, with the exception of extreme diets (such as all protein), shuffling macronutrients has a pretty minimal overall impact on metabolic rate via TEF.

fucked up my knee this afternoon casually trying to touch the roof over the carport at my friend's place. submax drop-step, felt it immediately, thing is really sore now. damn it.

yeah it's best avoided. i've had it in the states, too, years ago after eating some pesto at a chain italian restaurant near my old office. shat my pants at work that day. good times.

when was the last time you tested 1RM for the squat? my guess is your signature is out of date now if you're hitting 255x5x5.

i always forget you work daffy hours. for me 233 hours is 29 days of vacation (8 hour workday). still, not bad. and a six-week sabbatical sounds amazing. i had an unpaid one last year and it was amazing. imagine i'll take another whenever i leave here for good.

you've been with the same company since you were 19?

also, what are you gonna do on your forced day off?

jesus that is a lot of vacation to accumulate.

http://deadspin.com/incredible-1792754401

SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good, a little too relaxed

- warm up

- pull up x 8,8,9
guh

- bench 80 x 8,6
see above re: too relaxed

- superset x 2
-- tricep pressdown 50 x 10
-- DB curl 12s x 10
something in my left hand always feels off when doing curls. it's weird and uncomfortable. doesn't bother me during any other movement.

- shrug 40s x 10

- stretch

**drive home**

- squat friend ~60kg x 15
had a lot more in the tank obviously but stopped early because we were on her concrete patio and the ground rushing up at her on the eccentrics freaked her out a little. gonna try again another time, maybe with a bed or couch close by that she could bail onto, would be interesting to see if i could get to 40 with her on my shoulders. on the plus side, knee feels great.