Search
  • Pro Senior Fitness

Week 12 Adjustments

As we’re moving into week 12 with only a few weeks remaining, we’re adjusting our carb cycling. These last few weeks will be the most challenging and its important to stay focused and finish the weight loss journey. Take pride in your current weight loss and lets add a few more pounds lost over these next few weeks.


Carb Cycling- 6 Low days/ 1 High day, Repeat.


M T W TH F S SU

L L L L L L H - Repeat


High

Protein- .80 g

Carbs- .70 g

Fat- .2 g


Low

Protein- .80 g

Carbs- .40 g

Fat- .2 g


No Changes


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 fat


(There are fats in protein and carb sources, you can add a serving of fat to whichever meal you choose)



Low Day-


Meal 1


1 serving of protein

1 serving of carbohydrates


Meal 2-3


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 45 minutes.



Changes from week 11


Carb Cycling: M T W TH F S SU

H L L H L L L -REPEAT


High Days:

Protein

280 g

Carbs

195 g


Fat

45 g



Low Days:


Protein

280 g


Carbs

165 g


Fat

45 g


Cardio- 7 days a week for 45 minutes


-15 carbs on low days

-5 carbs on high days


Lost 14 lbs


Starting weight


230 lbs


Current weight


216.2 lbs






3 views0 comments

Recent Posts

See All