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Week 2 Adjustments

Writer's picture: Pro Senior FitnessPro Senior Fitness

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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