Once, a week you’ll include intermittent fasting. It’s very cleansing and reduces stress on your digestive system. The key is to eat well before this intermittent fast and hydrate with fermented BCAAs, GLUTAMINE and HYDRA CHARGE.

I recommend a 16-hour fast, followed by an eight-hour eating window. When you break your fast, I like to start with raw vegetables followed by cooked vegetables, and then protein. And then will come fats followed by carbohydrates. Eat slowly—don’t wolf down your meal.

This is a muscle-building program, but these cardio workouts will help you assimilate the foods you are eating to support your most important muscle—your heart. Evening cardio steady state should be about 65% of your maximum heart rate. You can even go for a brisk walk, but you should be able to hold a conversation during this workout.

Also get in foods that help your body detox. I like to take in apple cider vinegar, organic lemon juice, ginger, green drinks, cinnamon and many others. I also get in fermented Glutamine and BCAAs mixed with fiber.

Look at other forms of recovery such as cold therapy, dry or infrared saunas, ice-baths and massage—focus on that help you feel better and ore prepared for your week 2 workout.

EXERCISE	SETS	REPS	STRATEGY
HIIT	1	3	4 minutes easy/1 minute full intensity for a total of 15 minutes
Steady-state cardio	1	1	20 minutes

POST WORKOUT

Keep in mind that you’ll go without food for 16 hours since your previous meal the day before, so you should plan this to work best with your body. You can still take in amino acids such as Glutamine, BCAAs and electrolytes such as from Hydra Charge to support recovery while you’re fasting.