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Week 4 Adjustments

By this week you should have a grasp on what your macronutrients look like. Hopefully you have been consistent up to this point. As with anything new there is a learning curve. These are the adjustments I recommend making.

This weeks changes are...


.8 g per pound of bodyweight


.65 g per pound of bodyweight

10% reduction


.20 g per pound of bodyweight

5% reduction


Everyone should be doing a minimum of 3 days a week of cardio and a minimum of 20 minutes of cardio.

  • If you are doing 20-30 minutes, add an additional 5 minutes.

  • If you are doing 30-40 minutes, also add an additional 5 minutes.

Strength train for at least 3 days a week. If you are coming into the gym for only 2 days and not able to make it an additional day then try and do some of the tutorial videos here on the website.

My changes


280 g


295 g


55 g


35 minutes for 6 days a week

-20 g of carbs

+5 minutes of cardio per session

Strength training remains the same

Changes from week 3

280 g of protein

315 g of carbs

55 g of fat

This is my weight for the last 2 weeks and you'll notice my highs are still getting lower and my lows are getting lower with a downward trend line.

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