Here we are beginning week 10. For the last few weeks we've been carb cycling with high, medium and low days. This week we're going to take out the medium days and just follow high and low days. We are going to do 3 high days followed by 1 low day and then repeat the pattern. This should put you in more of a caloric deficit as well as help avoid adaptation so we can eliminate plateaus.
Carb Cycling- 3 Low days/ 1 High day, Repeat.
M T W TH F S SU
L L L H L L L Repeat
High
Protein- .8g
Carbs- .75g
Fat- .2g
Low
Protein- .8g
Carbs- .4g
Fat- .2g
Changes- No medium days
Cardio (No Change)- At least 20 minutes 3 times a week.
Strength Training(No Change)- At least 4 times a week.
For those who aren't tracking macronutrients we will carb cycle as follows
1 serving of green vegetables can be added to any meal
High Day-
Meals 1-3
1 serving of protein
1 serving of carbohydrates
Meal 4
1 serving of protein
1 serving of carbohydrates
1 serving of fat
(There are fats in protein and carb sources, you can add a serving of fat to whichever meal you choose)
Low Day-
Meals 1 & 2
1 serving of protein
1 serving of carbohydrates
Meal 3
1 serving of protein
1 serving of green vegetables
Meal 4
1 serving of protein
1 serving of fat
1 serving of green vegetables
My changes
Protein
280 g
Carbs
205 g
Fat
45 g
Cardio (No Change)- 7 days a week for 40 minutes.
Changes from week 9
-15 g of carbs
Lost 12 lbs
Starting weight
230 lbs
Current weight
218.4 lbs
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