12 Week Lean Muscle Trainer - Day 20

Day 20:Active Rest And Recovery

November 8, 2021

Overview: 12 week lean muscle program

Overview: training

Day 1: legs, calves and abs

Day 2: back

Day 3: chest and abs

Day 4: shoulders and calves

Day 5: arms and abs

Day 6: rest day

Day 7: rest day

Day 8: legs, calves and abs

Day 9: back

Day 10: chest and abs

Day 11: shoulders and calves

Day 12: arms and abs

Day 13: active rest and recovery

Day 14: active rest and reevaluate

Day 15: legs and calves

Day 16: back, traps and abs

Day 17: chest

Day 18: shoulders and calves

Day 19: arms and abs

Day 20: active rest and recovery

Day 21: active rest and reevaluate

Day 22: legs and calves

Day 23: back and abs

Day 24: chest

Day 25: shoulders, traps and calves

Day 26: arms and abs

Day 27: active rest and recovery

Day 28: active rest and reevaluate

Day 29: legs and calves

Day 30: back and abs

Day 31: chest

Day 32: shoulders and calves

Day 33: arms and abs

Day 34: active rest and recovery

Day 35: active rest and reevaluate

Day 36: legs and calves

Day 37: back and abs

Day 38: chest

Day 39: shoulders and abs

Day 40: arms and calves

Day 41: active rest and recovery

Day 42: active rest and reevaluate

Day 43: legs, calves and abs

Day 44: back and traps

Day 45: chest

Day 46: shoulders and abs

Day 47: arms and calves

Days 48: active rest and recovery

Days 49: active rest and reevaluate

Day 50: legs, calves and abs

Day 51: back

Day 52: chest

Day 53: shoulders, traps and abs

Day 54: arms and calves workout

Day 55: active rest and recovery

Day 56: active rest and reevaluate

Day 57 legs, calves & abs

Day 58 back

Day 59 chest

Day 60 shoulders

Day 61 arms, calves & abs

Day 62: active rest & recovery

Day 63 active rest and reevaluate

Day 64 dtp legs & abs

Day 65 dtp back & calves

Day 66 dtp chest

Day 67 dtp shoulders & abs

Day 68 dtp arms & calves

Day 69 active rest

Day 70 – active rest and reevaluate

Day 71 dtp legs

Day 72 dtp back, abs, calves

Day 73 dtp chest

Day 74 dtp shoulders

Day 75 dtp arms

Day 76 active recovery

Day 77 active rest & recovery

Day 78 chest, back & abs

By this point in my 12-Week Lean Muscle Program you should know the drill. You’re going to perform 2 sets of steady-state cardio today. That means 25 minutes upon rising, and then another 35 minutes later in the day. Again, intensity should be enough to cause you to sweat. You may think this is a little boring, but cardio is going to get much more intense in the weeks to come. Trust me, you won’t be bored when that happens!

Make sure you reduce calorie intake so that you’re following your weekend macros: The base recommendations still apply unless you’ve made a shift based on the fact that you’re losing or adding too much weight.

1.3g of protein
1.0g of carbs
0.5g of fats

At the end of Week Four, I’m going to cut calorie intake a bit. As you follow a calorie-cutting program like this one your body tends to burn fewer calories. For that reason, we’ll drop calorie intake even if you’ve been pleased with the results to date. After all, you don’t want to plateau with your fat loss. We’ll also make another downshift at the end of Week Eight as you head into the final stretch of my lean muscle program.

Because you won’t be taking in your workout supps, RE-KAGED®, IN-KAGED®, and PRE-KAGED®, you can bump up your consumption of KASEIN and MICROPURE® WHEY PROTEIN ISOLATE so long as you don’t exceed the amount of calories I recommend you take in each day for your bodyweight.

Workout

Cardio	1	25 minutes	Steady-state upon waking
Cardio	1	35 minutes	Steady-state later in the day or in the evening; Make sure to split your 2 cardio sessions.

GETHIN TIPS TO YOUR ADVANTAGE: Grocery shopping

Make sure you keep your cupboard and refrigerator stocked.

WHAT SUPP?

AMINO SYNERGY®

Essential Amino Acids (EAAs) are just that—essential for your progress. Your body cannot manufacture EAAs, which means you need get them through your supplements and nutrition. AMINO SYNERGY provides these crucial EAAs to support your body’s ability to promote muscle protein synthesis, even during times of excessive physical stress and intermittent fasting that you’ll include during this 12-Week Lean Muscle Program. The ratio of fermented amino acids in AMINO SYNERGY is the perfect addition to this program. AMINO SYNERGY also delivers freeze-dried coconut water powder and 124 mg of PurCaf®, and it contains to artificial colors or flavors.

DOSE AND TIMING: Get in AMINO SYNERGY at times when you want to fuel your muscles without taking in food or calories. I recommend you take in one scoop during cardio sessions, during fasting, and upon waking.