Hopefully throughout this program you’ve been keeping track of the weights you’ve been using for each set. This will help you more accurately select your weight if you choose to do this program again. Make notes about increasing or decreasing the weight next go around, and watch as you progressively increase your fitness and your strength.
Cardio: 60 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 1.18g X body weight, Carbs .47g x body weight