Good stuff. Woodtrainwith/10. Srs though, I almost always lift alone and when I do lift with someone we have different goals/are nowhere close to each other in strength.
Lift heavy and don't worry about cardio as much. I wouldn't run 5 miles in the morning. Also, I would up the calories. I weigh close to 270 right now and am cutting.
Iirc, the study I read same 80 grams of fat was good. It didnt seem like anything beyond that had too much more of an effect. I read this awhile ago so not 100%
Deadlifts & squats specifically. Look up GHR's. those definitely help with athletic performance. The Oly lifts are very technical and learning them may actually detract...