Time to earn your rest days! Hit today’s workout hard, knowing that you have 2 days to recover. Keep your form strict on the dumbbell curl and hammer curl, and avoid swaying back and forth. Clayton likes to stagger his feet to keep from leaning back. Make sure that you are eating a good meal 1-2 hours before your workout…just long enough to let it settle, but close enough to benefit from the energy.
Cardio: 45 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 1.25g X body weight, Carbs .76g x body weight