Day 24 is the third recalibration day on Riding the Redline. You also made adjustments on Days 8 and 16. “Recalibration” doesn’t necessarily mean that you’ll make changes—but it does mean that you’ll take specific measurements to determine the changes you’ve made so far. You’ll make very few changes at this point since we’re only one mini-cycle — 4 days — from the end of this program.
Here’s what I want you to do today:
* Take photos of yourself
This is the best way to gauge your success on Riding the Redlineup to this point. Remember to take these photos at the same time of day while wearing the same clothes as you did before you began this program and on Days 8 and 16. Also use the same photographer, location and lighting that you did previously. These photos will provide a lot of feedback for you at this point in the program, and they’ll also provide guidance as you move beyond this program.
* Weigh yourself
You already know that I’ve de-emphasized body weight as an essential part of this program. You’re not strictly trying to lose weight—your body composition goal is to reduce body fat while increasing muscle tissue. As I mentioned earlier, adding lean mass will increase weight while losing body fat will decrease it. That means your bodyweight is a less valuable tool than other metrics. Still, total bodyweight taken in conjunction with these other measures does provide valuable information. Take it in stride and don’t overemphasize body weight on its own.
* Record your body measurements
Again, you’ll take these measurements using a tape measure: Mid-thigh—both sides; hips; waist; chest/bust; arms—both sides. Also shoulders—with arms relaxed at your sides.
Don’t forget that you’ll need someone to take some of these measurements for you (I recommend the same person who is taking photos, if you’re not doing that yourself). The tension on the tape should be moderate for every measurement. It’s important that you use the same amount of tension, and level of flex or relaxation for subsequent measurements so you’re comparing apples to apples.
After 24 days of following Riding the Redline, you should be seeing some impressive shifts. For instance your hips and waist should have reduced, especially if you were carrying more bodyfat than you wanted before beginning this program. Remember that an increase in the size of your thighs indicates an improvement in terms of overall lean mass gain, as well as helping your waistline appear narrower. At this point, all of your measurements should be moving in the direction you desire.
* Go grocery shopping
It’s crucial that you keep nutritious foods in stock for the last few days on Riding the Redline. These rest days are an ideal time to shop for nutritious foods as well as to prep meats and vegetables so you have them available. This will help prevent you from cheating or cutting calories too low on this short program.
Emphasize buying foods that are low in sodium if you’re planning to cut salt to drop water weight to take photos or compete. Remember that cutting sodium doesn’t provide a “true” picture of what you’ve achieved, but it does visually enhance your actual accomplishments.
* Cut carbs another 25 grams (if necessary)
I want you to assess your success to this point. If you’re pleased with the results, then I want you to consider whether or not it will be beneficial to cut another 25 grams of carbs from you daily food intake. Remember that I’m increasing training volume, so you are likely burning more calories per day than you were at the beginning of Riding the Redline. Also, if you’ve increased muscle mass, then your body is naturally burning more calories per day—muscle tissue is physiologically “active,” meaning it burns calories simply to maintain itself.
You can cut carbs whether or not you’re following the carb-rotating strategy I introduced on Day 20. If you want to cut carbs, regardless of whether you’re rotating carbs or not, all you need to do is drop another 25 g of carbs per day. I only recommend doing this if your goal is to compete or take photos—otherwise, you can burn these calories through the muscle mass you’ve added or increasing intensity in your workouts.
* Re-examine your program
Regardless of how much progress you’ve made on Riding the Redline, I want you to take a look at your journal and ask yourself if you’re fully adhering to all the aspects of this program. Here are the questions I want you to consider:
If the answer is “no” to any of these, then I want you to step up and really ride the redline for the last 4 days of this program. It’s going to hurt, but you’ll be so proud of yourself when you complete this program.
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YOUR TICKET TO RIDING THE REDLINE:Get in one dose about 30-45 minutes before every weight-training workout on my program.
TIP: If you’re following Riding the Redline to take photos of yourself, then you should reduce sodium intake so that you drop water held between your skin and muscles to reveal the details you’ve carved into your lean tissue while you’ve been following my program. Today, you’ll only cut out any added salt and foods that are naturally high in sodium—you don’t need to worry about the salt content in vegetables and meats so long as you aren’t adding it for flavor.