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Week 6 Of Phase 2 Diet

As we close week 5 weight loss should be on track. We're going to keep macros the same this week but we're going to adjust our cardio by adding 5 minutes to each cardio session. The adjustment in cardio should be enough to avoid a plateau and next week we will make dietary changes.


Week 6

Protein

.80 grams per pound of bodyweight


Carbs

.40 grams


Fat

.25 grams


Cardio: 4 times a week for 20-30 minutes

Adding an additional 5 minutes to each cardio session


Strength training: 3-5 times a week


Carb Cycling


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

202.8 lbs


Goal Weight

195 lbs


Cardio

5x a week for 30 mins

Adding an additional 5 minutes to each cardio session


Strength training

6x a week

+1 day


Phase 2 Diet

Protein

280 grams


Carbs

205

Decreased 15 grams


Fat

45 grams













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