Search
  • Pro Senior Fitness

Week 4 Of Phase 2 Diet


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



1 view0 comments

Recent Posts

See All