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
