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.

Ferodrox is our testosterone support matrix, and it’s important that you understand the difference between this product and others. Ferodrox relies on ingredients that support the natural production and effectiveness of your testosterone to within normal healthy levels. We also use pure ingredients that do not contain harmful heavy metals.

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.

, opens in a new tabKrisMBT-Training-Week4-Day27.pdf

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.