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
