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You've finished the first week of training. Congratulations! Every win, even if it's a small one, is a step toward your improved aesthetics and performance.

On your rest days, pay even greater attention to your nutrition since you're less active and your body is rebuilding itself from your efforts in the gym. Feed it the right foods to help it properly recover and prepare you for the following week. Foods like pizza, beer, chips, and soft pretzels are full of empty calories that won't do anything to help you achieve your goals. Keep your protein intake high, and focus on nourishing fuel like sweet potatoes for complex carbs and nuts for healthy fats.

Each of your meals should be built upon the macronutrient ratio we went over in the nutrition overview video. Keep your meals and snacks balanced.

If you choose to do some sort of weekend activity, keep in mind how much energy you'll be expending. Intense extracurricular activities here and there are always fun and encouraged, but don't let them take precedence over this program.

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