We've made it to week 11 and we only have a few more weeks left, so were going to push a little bit more and lose a little bit more body fat. Its normal for that last few weeks to be a little uncomfortable, as they are short term. The physical and psychological toll of "dieting" can be difficult. Hang in there for these last few difficult weeks. The weight loss and sense of achievement will be worth it.
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- .80 g
Carbs- .70 g
Fat- .2 g
Low
Protein- .80 g
Carbs- .40 g
Fat- .2 g
Changes: .70 g of carbs on high days and cardio 4x
Cardio- At least 20 minutes 4 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- 7 days a week for 40 minutes.
Changes from week 10
Carb Cycling: M T W TH F S SU
H L L H H L L -REPEAT
High Days:
Protein
280 g
Carbs
200 g
Fat
45 g
Low Days:
Protein
280 g
Carbs
180 g
Fat
45 g
Cardio- 7 days a week for 45 minutes
Lost 13 lbs
Starting weight
230 lbs
Current weight
217.4 lbs
