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Day 13:Active Rest And Recovery

While today is an active rest day, you’ll still perform cardio twice today. The intensity of the cardio should be enough to make you sweat. Over the upcoming weeks we’re going to take up the intensity of cardio quite a bit, using it as an important tool to support shedding body fat. You’ll perform your first 20 minutes of cardio upon rising, and then you’ll get in another 20-minute session much later in the day. It’s crucial that you do not combine these sessions. You want the fat-burning advantage that comes with increasing your metabolism twice each day.

Because we’re not performing weight-training today, you’ll also cut back on your calorie intake. You’ll still consume 1.3g of protein per pound of body weight and 0.5g of dietary fats per pound, but you’ll carb intake from 1.5 to 1.0g per pound of bodyweight. Because you’re performing less activity (and you’re trying to reduce body fat), you need fewer calories for fuel.

Don’t forget to get in your supplements. Continue to drink at least a gallon of water with Hydra-Charge® and Glutamine added. You can also take in an extra serving of Micropure® Whey Protein Isolate and/or Kasein since you won’t be taking in Pre-Kaged®, In-Kaged®, or Re-Kaged® today. Check out today’s video for my tip on the importance of supplements for recovery.

Tomorrow we’ll do our reevaluation at the end of the second week on your 12-Week Lean Muscle Program.


20 minutes

Steady-state upon waking


20 minutes

Steady-state later in the day or in the evening; Make sure to split your 2 cardio sessions.


Recovery supplements

When you’re on a program like my 12-Week Lean Muscle Program you also need to get in recovery supplements when you train smaller muscle groups as well as on your active rest days.


GLUTAMINE is the most abundant amino acid in the human body, and it can be synthesized from other amino acids. When your body has a greater need for glutamine, such as when you’re on an intense training program, it may break down muscle tissue for this purpose. Supplementing fermented GLUTAMINE helps prevent this. In addition, supplementing with glutamine helps restore glutamine levels after training and supports muscle recovery.

DOSE AND TIMING: Get in 3 servings of fermented GLUTAMINE each day while following my 12-Week Lean Muscle Program. Good times to take this product are upon rising, before workouts, after workouts, and before bedtime. I personally have my clients put all 3 servings in their gallon jug and sip it throughout the day.

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