top of page

Week 5 Adjustments

Updated: Feb 6, 2022

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...


.8 grams per pound of body weight


.5 grams per pound of body weight

15% reduction


.20 grams per pound of body weight


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


280 g


275 g


50 g


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.

12 views0 comments

Recent Posts

See All


bottom of page