With 3 weeks now behind us, weight loss should be dropping slowly but consistently. To ensure we don't plateau in our weight loss we're going to adjust training by adding a session of strength training. Remaining consistent with the diet, cardio and strength training, will ensure you retain muscle and burn body fat over the remaining weeks.
Week 4
Protein
.80 grams per pound of bodyweight
Carbs
.40 grams
Fat
.25 grams
Cardio: 4 times a week for 20-30 minutes
Strength training: 3-5 times a week
My Maintenance phase
Protein
280 grams
Carbs
255 grams
Fat
50 grams
Week 1 weight
210.8 lbs
Current weight
206.0 lbs
Cardio
5x a week for 30 mins
Strength training
6x a week
+1 day
Phase 2 Diet
Protein
280 grams
Carbs
220
Fat
45 grams
Decreased 5 grams