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Week 11 Of Phase 2 Diet

Today we finish up week 10 and head in to the last week, week 11. Just one more week of a severe caloric restriction and high amounts of cardio. We are going to reduce calories again to essentially run to the finish line. Personally, I'm going to make a push to reach my target, 195 lbs. Following this week we will dissect phase 1 and phase 2 of the weight loss journey. I will also provide guidance on how to successfully maintain weight after dieting.



Week 11


High Day


Protein

.80 grams per pound of bodyweight


Carbs

.60 grams per pound of bodyweight


Fat

.20 grams per pound of bodyweight


Low Day


Protein

.80 grams per pound of bodyweight


Carbs

.35 grams per pound of bodyweight


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

L L L L H L L


6 Low days & 1 High day


High .80 .60 .20

P C F


Low .80 .35 .20

P C F

Not tracking Macro's?


High Day- 3 Carb Meals

Low Day- 1 Carb Meal


My Maintenance phase


Protein

280 grams


Carbs

255 grams


Fat

50 grams


Week 1 weight

210.8 lbs


Current weight

196.6 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

170 grams

-15 grams of carbs


Fat

40 grams

-5 grams of fat


Low Day


Protein

280 grams


Carbs

140 grams

-10 grams of crabs


Fat

45 grams


Carb Cycling


M T W TH F S SU

L L L L L H L


High 280 170 40

P C F


Low 280 140 45

P C F











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