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