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Week 11 Adjustments

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







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