You’re almost there. Feel good about your progress so far, but don’t celebrate yet. By now you’re feeling more comfortable in the gym, but resist the urge to sacrifice the intensity of the short rest periods for chatter and checking text messages. Be tuned in…focused, and reward yourself with those things after your cardio is complete.
Cardio: 55 minutes. Try to do all of your cardio on the stair climber, but if you need to break it up and you another piece, just make sure that your heart rate stays between 65-70% of your max heart rate.
Macros: Protein 1.21g X body weight, Carbs .5g x body weight