Heading in to week #5 we're going to reintroduce carb cycling with high, low and medium days. To avoid a plateau we're going to vary our carbs and fats. The order that we're going to follow is high, low medium and repeat. This should provide consistent fat loss.
Week 5
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
Adding Carb Cycling This Week
High .80 .65 .20
P C F
Low .80 .40 .25
P C F
Medium .80 .50 .25
P C F
Not tracking Macro's?
High Day- 4 Carb Meals
Low Day- 2 Carb Meals
Medium Day- 3 Carb Meals
My Maintenance phase
Protein
280 grams
Carbs
255 grams
Fat
50 grams
Week 1 weight
210.8 lbs
Current weight
206.0 lbs
Goal Weight
195 lbs
Cardio
5x a week for 30 mins
Strength training
6x a week
+1 day
Phase 2 Diet
Protein
280 grams
Carbs
205
Decreased 15 grams
Fat
45 grams