Search
  • Pro Senior Fitness

Week 5 Adjustments

Updated: Feb 6

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.

9 views0 comments

Recent Posts

See All