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@sweetone Yes it does I believe (I might have to look back at the studies and see what metrics they used). If someone is massively overweight, then they could go to 0.6. However, since there is no real harm in going over, then if someone is "lean-ish" then it's fine. To calculate lean mass...

@xeoneex OP's protein works out to: Bodyweight 200 lb * 1kg/2.2lb = 90.1 kg 195g / 90.1kg = 2 g/kg with a range of 1.6g/kg - 1.8g/kg they could get away with 90.1kg*1.6g/kg = 144g or 90.1kg*1.8g/kg = 162g 195g is not an unreasonable amount of protein, but 145g is the point at which...

@asparien For cardio (conditioning) I think of it as a "get out of breath excercise". I haven't done it yet, but I plan on doing uphill sprints with a sandbag; the idea is to get myself used to being winded and gasping for breath so I can push harder with the weights.