Caution :: Tough Weeks Ahead

I am not one to sugarcoat a situation so here it is.  Now that the first week is over we move on to the actual routine of the training program. The second week is going to be tough on your body and it will stay like this for the next 3 weeks until we hit an off week to recoup and test.  Make sure you eat 30-90 minutes after workouts, protein shakes..chocolate milk, and get plenty of fluids in you throughout the day.  Since rest is at a minimum you need to take advantage of it on Fridays, Sundays, and other days when it is an easy to moderate workout day.  If you need to take a rest day...please do...and remember the 90% rule of the training program.   You will start to see a difference by the end of this month and also get into a routine a healthy lifestyle.  As for the training guide I had online, I was told to take it off by my overseers.  I am working on getting it into booklet form and handing it out to everyone or emailing the pdf to you by weeks end.