Weight loss should be slow and steady. As we move in to week 5 we're going to be a little more aggressive and move further into a caloric deficit.
This weeks changes are...
Protein
.8 grams per pound of body weight
Carbs
.5 grams per pound of body weight
15% reduction
Fat
.20 grams per pound of body weight
Cardio
No changes.
Everyone should be doing a minimum of 3 days a week for at least 20 minutes.
Strength training
Everyone should be strength training for at least 3 days a week.
My changes
Protein
280 g
Carbs
275 g
Fat
50 g
Cardio
7 days a week for 35 minutes
-20 g of Carbs
-5 g of Fat
+1 additional day of cardio
Strength training remains the same
Changes from week 4
295 g of Carbs
55 g of Fat
My body weight chart from the beginning of the fat loss journey. Notice there are highs and lows trending down.
This is my 2 week body weight chart. Notice my weight is trending down. Its perfectly normal for your weight to fluctuate mostly due to stress, lack of sleep, and water intake. Notice I had 2 days where I gained and lost 5 pounds. The night of the weight gain I got very little sleep.
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