5K Color Run | Day 48 | Kris Gethin's 8-Week Hardcore Training Program

Lots of information today as you get ready for your end photos. What’s up for “resting actively”? How about running a 5K for charity?
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To really drive results, it’s time to make some more changes to your diet as we come to the end of this process. Way back on Day 37, you took your protein down to 1.23 grams per pound of body weight. As we head into the final stretch, I want you to drop it even more—to 1.18 grams per pound.

Since this is “peak week,” it’s time to get ready for your end photos. Your carbohydrate intake is going to fluctuate as follows:

Mon: 0.55 grams of starchy carbs per pound of body weight
Tue: 0.55g grams of starchy carbs per pound of body weight
Wed: 0.47g grams of starchy carbs per pound of body weight
Thu: 0.47g grams of starchy carbs per pound of body weight
Fri: 0.38g grams of starchy carbs per pound of body weight
Sat: 0.38g grams of starchy carbs per pound of body weight
Sun: 0.98g grams of starchy carbs per pound of body weight
This temporary diet program will help deplete your muscles throughout the week. Come Sunday when you carb load, your muscles will soak up the glycogen like a sponge to enhance your overall appearance. End result: rounder, fuller muscles just in time for your finishing photos.

Sure, you’re going to be running on vapors for this final week. But you’ve come this far, so you should have confidence that you can make it the rest of the way. Taking Pre-Kaged before your workouts will help sustain your energy levels as the going gets tougher.

Today’s cardio for me started off with a 5K Color Run, which is a local charity event. I love finding new ways to get my cardio without thinking about it. And if you do a run like this, you’re raising money for a good cause, too! And I have to say that this 5K felt a lot easier than the one I did six weeks ago. This program hasn’t just made me look better, it’s also improved my performance.


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