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  • Pro Senior Fitness

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





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