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
