Week 2 Adjustments

Protein

.8 grams per pound of body weight

Carbohydrates

.9 grams per pound of body weight

Fat

.25 grams per pound of body weight.

Changes from week 1

• 10% carb reduction

• 10 extra minutes per cardio session or add a session of cardio

For those that have been counting serving sizes instead of macronutrients

Please adjust your 4 meals to:

Meal 1 with one serving of protein and one serving of carbs.

Meal 2 with one serving of protein and one serving of carbs.

Meal 3 with one serving of protein and one serving of carbs.

Meal 4 with one serving of protein and vegetables( the greener the better).

-Continue to have one serving of fat with two of your meals.

Cardio

• If your are doing cardio 1-3 times a week, add an additional day of cardio.

• If you are doing 4 or more days of cardio, add an additional 10 minutes to each session.

My changes

Protein

280 grams

Carbs

335 grams

Fat

60 grams

Cardio

30 minutes 6 times a week

Changes from week 1

-20 carbs

+10 minutes of cardio per session