Keep in mind that you’re eating more fat today, but the amount of calories and macros have likely changed since you re-weighed yourself yesterday. You still want to hit the same ratios and percentages. Here they are again for each day of your weekend refuel and fast days:

Protein:1.5 g per pound of bodyweight or about 40% of total calories

Carbs:1.0 g per pound of bodyweight or about 26% of total calories

Fats: 0.55 g per pound of bodyweight or about 33% of total calories

Remember you’ll also perform two sessions of cardio on each weekend day. For my morning HIIT I’m on my way to a place called Up Cycle to perform a class. So my cardio session today will be a little longer. I know from experience that I can maintain muscle mass while performing an extensive amount of cardio as long as I’m on point with my nutrition and supplementation. But you shouldn’t perform more cardio than I recommend unless you know that you hold onto muscle mass when you perform longer bouts of cardio.

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Don’t forget to do your steady-state cardio later in the day, as well. Next up is a big meal that’s higher in fats before you begin your 16-hour fast.

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

TIP

In this video I do something called blood shunting. After the sauna, I jump in the snow and roll around. This contrast between heat and cold is great for heart conditioning and recovery, but don’t do this if you have a cardiovascular condition. Give it a try if you have a chance. It’s very popular in Scandinavian countries, and many athletes use ice baths to a similar end.