At this point in the program, you may feel beat up and tired, but keep a positive attitude and look forward to the light at the end of the tunnel. By reducing your carbs, and increasing your cardio, you may feel fatigue set in. Use your mental toughness to press through. If you feel your grip strength begin to slip during these back exercises, consider using lifting straps to reduce the tension on your forearms.
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