Day 28:Active Rest Day
Your fast will continue for 16 hours after your last meal from yesterday, but you’ll still perform two sessions of cardio, the first during your fast. Remember that you can still get in Creatine HCl, fermented Glutamine, pure L-Citrulline, fermented BCAAs, and Hydra-Charge even though you’re fasting. Take these in before, during, and after your morning cardio while you’re fasting.
Today I’m going snowboarding while I’m fasting. I’m taking my supplements with me to provide electrolytes and nutrients to support recovery. Though this is a form of cardio, I do not consider this my cardio for the day; it’s just an activity to cleanse my mind, enjoy myself, and lower my cortisol levels. You want to remain versatile and athletic with the muscle mass you’re building.
Fasting hardens your resolve to accomplish your goals, especially when you put forth athletic effort while you’re on a break from food. Today I extended my fast an extra hour. I’m going to end my fast with grass-fed beef, chickpea pasta, and foods that promote probiotics, including sauerkraut and kimchi. You should consider including these low-calorie fermented vegetables to support gut health and long-term gains.
If you’re counting days, then you know you’re already at the halfway point of this program. It’s important to take stock of that. And it’s also important to have a support group in this endeavor. Maybe your family and friends don’t fully understand why you’re following this program. They may think it’s weird. Don’t let them influence you.
There is a community online that you can contact. You can communicate with me through Instagram or Facebook. Kaged Muscle has a female and a male Facebook group that you can interact with. This will help you feel part of a like-minded community, and it will help hold you accountable to your program. Being part of a group will help you achieve your goals.
Even though it’s the weekend, I want you to reflect on your weight-training workouts to come. I want you to consider every workout as a sacrifice. You’re not at the gym to mingle and piss around. You need to put everything you can into every training session. You should be bleeding during your workouts, leaving nothing to take home with you. That’s my message as you enter the second half of this program.
| 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
Even though it’s the weekend, I want you to reflect on your weight-training workouts to come. I want you to consider every workout as a sacrifice. You’re not at the gym to mingle and piss around. You need to put everything you can into every training session. You should be bleeding during your workouts, leaving nothing to take home with you. That’s my message as you enter the second half of this program.
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