You’ve made it. But it doesn’t end here. Remember, this trainer was definitely about seeing results, but it was more than that…it was about creating a lifestyle. Don’t lose the fruits of all your hard work by pushing aside the training style and nutrition your body has become accustomed to. Reintroduce carbs and scale back cardio gradually, almost working in the reverse of the program you just did.
Be sure to weigh in one final time…judgement day. Celebrate your success by going to a movie, buying a new pair of jeans, etc. Don’t use food as the reward, keeping your lifestyle change in mind. Now you’re ready to start over again!
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