Day 14: Active Rest Day
Remember that you’ll be fasting for 16 hours since your last meal. If you ate your last meal at 9 p.m., then you won’t eat again until 1 p.m. My recommendation is to consume your last meal on Saturday (Day 13) at around 7 or 8 p.m. so you can have a late morning brunch around 11 a.m. or 12 p.m. Either way, you can munch on raw vegetables so long as you include no dips or dressing. The goal is to keep insulin release in check.
One of my suggestions is to stay busy during your fasts so you aren’t preoccupied with your next meal. Then, after your 16-hour fast, you can consume the same calories and ratios as you ate on Sunday during the next 8-hour window. This will help you feel balanced and recovered for your next week of hardcore training.
Still, you have to perform your morning HIIT cardio, and then follow that at least 8 hours later with 20 minutes of steady-state cardio. Tag me on your socials with #MBT2 and let me know where you are so I can hold you accountable.
|
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. Throughout the day I’ll get in my Creatine HCl, fermented Glutamine, Citrulline, BCAAs, and Hydra-Charge even though I’m fasting. You can take these in before, during, and after your morning cardio while you’re fasting.
