Today is your first day of rest from weight training. You’ll only perform 15 minutes of cardio, which you can do upon rising. This will help burn out the lactic acid that’s collected in your legs muscles throughout your first week on my 12-Week Lean Muscle Program, and it will also support overall recovery. In subsequent weeks I’ll be increasing the duration of your cardio, and employing different strategies such as high-intensity interval training (HIIT) that encourage your body to release stored fat. And you’ll also perform 2 daily sessions of cardio starting with Day 8 and continuing throughout the rest of my 12-week program.

Because you are not weight training today, you’ll also cut calories by reducing consumption of carbs. You’ll keep your protein intake consistent at about 1.3 grams per pound. You’ll also keep your dietary fats intake consistent at .5 grams per pound. To cut carbs, you’ll reduce consumption of foods such as yams, potatoes and rice. Keep your leafy greens high as they are very low in calories and carbs, but they’re very high in fiber per calorie, which promotes digestion. Don’t forget that you can also include a small amount of fats from sources such as extra virgin olive oil and avocados. Try not to have the fat sources in combination with slow-digesting carbohydrates.

Since you will not be taking in PRE-KAGED®, IN-KAGED® or RE-KAGED® today, you can up the amount of KASEIN and MICROPURE® WHEY PROTEIN ISOLATE you consume. You want to keep your calories in check, but it’s much better to consume protein than carbs when you’re expending less energy. Remember my mantra: All carbs are not created equal. And protein is better than carbs.

GETHIN TIPS TO YOUR ADVANTAGE: Keep a journal

I’ll be providing you with a tip each weekend day to help you stay motivated and provide you with additional thinking points throughout this 12-week program. Today’s tip is to remember to update your journal. I’ll also remind you about the importance of this tomorrow when you take stock of all that you’ve accomplished this week, and how to prepare for the next week.

WHAT SUPP?

KASEIN provides benefits on both non- and weight-training days. While you’re following my 12-Week Lean Muscle Program, you’ll take in a serving of KASEIN each night before bed to support anabolism (positive nitrogen balance important for maintaining muscle) while you sleep. KASEIN is a slow-digesting form of protein that prevents muscle breakdown (catabolism) while you sleep and are not consuming protein. KASEIN can also be taken between meals when you want a slow, sustained release of amino acids. I carry KASEIN with me everywhere I go in case I am not able to get in protein from a meal. DOSE AND TIMING: Mix 1 scoop of KASEIN with about 8 ounces of water and consume each night before you go to sleep. Follow similar dosing info for other times of day when you need a slow, sustained release of amino acids. I personally prefer to mix it in a bowl with just a little water so that it is thick, with the great taste of a good-for-you pudding.