Day 20:Active Rest And Recovery
By this point in my 12-Week Lean Muscle Program you should know the drill. You’re going to perform 2 sets of steady-state cardio today. That means 25 minutes upon rising, and then another 35 minutes later in the day. Again, intensity should be enough to cause you to sweat. You may think this is a little boring, but cardio is going to get much more intense in the weeks to come. Trust me, you won’t be bored when that happens!
Make sure you reduce calorie intake so that you’re following your weekend macros: The base recommendations still apply unless you’ve made a shift based on the fact that you’re losing or adding too much weight.
- 1.3g of protein
- 1.0g of carbs
- 0.5g of fats
At the end of Week Four, I’m going to cut calorie intake a bit. As you follow a calorie-cutting program like this one your body tends to burn fewer calories. For that reason, we’ll drop calorie intake even if you’ve been pleased with the results to date. After all, you don’t want to plateau with your fat loss. We’ll also make another downshift at the end of Week Eight as you head into the final stretch of my lean muscle program.
Because you won’t be taking in your workout supps, RE-KAGED®, IN-KAGED®, and PRE-KAGED®, you can bump up your consumption of KASEIN and MICROPURE® WHEY PROTEIN ISOLATE so long as you don’t exceed the amount of calories I recommend you take in each day for your bodyweight.
Workout
|
Cardio |
1 |
25 minutes |
Steady-state upon waking |
|
Cardio |
1 |
35 minutes |
Steady-state later in the day or in the evening; Make sure to split your 2 cardio sessions. |
GETHIN TIPS TO YOUR ADVANTAGE: Grocery shopping
Make sure you keep your cupboard and refrigerator stocked.
WHAT SUPP?
 |
AMINO SYNERGY® Essential Amino Acids (EAAs) are just that—essential for your progress. Your body cannot manufacture EAAs, which means you need get them through your supplements and nutrition. AMINO SYNERGY provides these crucial EAAs to support your body’s ability to promote muscle protein synthesis, even during times of excessive physical stress and intermittent fasting that you’ll include during this 12-Week Lean Muscle Program. The ratio of fermented amino acids in AMINO SYNERGY is the perfect addition to this program. AMINO SYNERGY also delivers freeze-dried coconut water powder and 124 mg of PurCaf®, and it contains to artificial colors or flavors. DOSE AND TIMING: Get in AMINO SYNERGY at times when you want to fuel your muscles without taking in food or calories. I recommend you take in one scoop during cardio sessions, during fasting, and upon waking. |
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