We are about to head into week 10 with calories and energy very low. We're going to push a little further these last few weeks. As difficult as it is, it's only temporary. Soon calories will be brought back up to a maintenance level and energy levels will be restored. We are going to make a few dietary changes this week, as we drop a few more pounds of body fat.
Week 10
High Day
Protein
.80 grams per pound of bodyweight
Carbs
.60 grams per pound of bodyweight
-5% grams of carbs
Fat
.20 grams per pound of bodyweight
Low Day
Protein
.80 grams per pound of bodyweight
Carbs
.35 grams per pound of bodyweight
-5% grams of carbs
Fat
.20 grams per pound of bodyweight
Cardio: Minimum 5 times a week for 25 minutes
Strength training: Minimum 4 times a week
Carb Cycling
M T W TH F S SU
H L L L H L L
High .80 .60 .20
P C F
Low .80 .35 .20
P C F
Not tracking Macro's?
High Day- 4 Carb Meals
Low Day- 2 Carb Meals
My Maintenance phase
Protein
280 grams
Carbs
255 grams
Fat
50 grams
Week 1 weight
210.8 lbs
Current weight
198.2 lbs
Goal Weight
195 lbs
Cardio
7x a week for 40 mins
Strength training
6x a week
Phase 2 Diet
High Day
Protein
280 grams
Carbs
185 grams
-10 grams of crabs
Fat
45 grams
Low Day
Protein
280 grams
Carbs
150 grams
-15 grams of crabs
Fat
45 grams
Carb Cycling
M T W TH F S SU
H L L L L H L
High 280 185 45
P C F
Low 280 150 45
P C F