Click 'Materials' to download your training plans.
A quick recap of what you’ve accomplished the last 12 weeks...
Phase 1: Ignite—You rest insulin levels, re-taught your body how to efficiently use carbs again, and re-built your strength foundation.
Phase 2: Transform—was about transforming your physique by boosting testosterone via "restriction" and "deconstruction" for a lack of better words.
We restricted your calories to create a deficit and deconstructed your body with 4 weeks of dense metabolism-boosting complexes, chains, and hybrids.
Woohoo!
Phase 3: Growth—was about growth hormone and weirdly enough, in this phase we'll be pulling back the reins and increasing your calories on strength days... to help you build muscle while staying lean.
Phase 4: Synergy—Is about maintaining the strength you built in Ignite, trim any remaining body fat from Transform, and maintain the muscle you built in Growth.
In the training, you’ll be recapping the last 3 phases you have:
- One day of strength work.
- One day of density-based training.
- And one day of lactic acid-based training
This will give you great feed back on how much progress you’ve made from a strength and conditioning perspective.
Be sure to update your numbers and targets for the Phase 4 eating strategy.
It’s a new month too, so you’ll need to update your metrics:
- BW
- BF%
- Measurements
You can reference this here in your tools section.
Click materials above to dive into week 13 training.
Have a great week.
hec g.