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Week 13 Adjustments

We've made it to week 13, the final week of the weightless journey. This week we aren't going to make any changes. We're in a significant calorie deficit and for this week I expect weight loss to continue. Hang in there for this upcoming week. It can be difficult to stay on track but it is undoubtedly worth it. One more week! Check back next Sunday, we will do a wrap-up covering the entire weight loss journey.


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(No Change)- 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 Current Diet:


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


No Changes


Lost 17 lbs


Starting weight


230 lbs


Current weight


213.2 lbs







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