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