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Week 10 Adjustments

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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