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Week 10 Of Phase 2 Diet

Updated: Jul 10

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



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