We are at the halfway point of the weight loss journey and you should be comfortable tracking your macronutrients and getting more comfortable by the day. We are now going to be more aggressive in our weight loss approach as well as more creative to avoid a weight loss plateau. This week we will introduce carb cycling which is simply varying the amount of carbohydrates we consume daily.
Carb Cycling- 2 Low days/ 1 Medium day/ 1 High day, Repeat.
M T W TH F S SU
L L M L L H L
High
Protein- .8g
Carbs- .8g
Fat- .2g
Medium
Protein- .8g
Carbs- .6g
Fat- .2g
Low
Protein- .8g
Carbs- .4g
Fat- .2g
Cardio (No Change)- At least 20 minutes 3 times a week.
Strength Training- At least 3 times a week.
As carbohydrates get lower, you may consider adding a fiber supplement for regularity.
For those who aren't tracking macronutrients we will carb cycle as follows
1 serving of green vegetables can be added to any meal
High Day-
Meal 1
1 serving of protein
1 serving of carbohydrates
Meal 2
1 serving of protein
1 serving of carbohydrates
Meal 3
1 serving of protein
1 serving of carbohydrates
Meal 4
1 serving of protein
1 serving of carbohydrates
1 serving of fat
(There are fats in protein and carb sources, you can add a serving of fat to whichever meal you choose)
Medium Day-
Meal 1
1 serving of protein
1 serving of carbohydrates
Meal 2
1 serving of protein
1 serving of carbohydrates
Meal 3
1 serving of protein
1 serving of carbohydrates
Meal 4
1 serving of protein
1 serving of fat
1 serving of green vegetables
Low Day-
Meal 1
1 serving of protein
1 serving of carbohydrates
Meal 2
1 serving of protein
1 serving of carbohydrates
Meal 3
1 serving of protein
1 serving of green vegetables
Meal 4
1 serving of protein
1 serving of fat
1 serving of green vegetables
My changes
Protein
280 g
Carbs
255 g
Fat
50 g
Cardio- 7 days a week for 40 minutes.
Changes from week 6
-10 g of carbs
Lost 7lbs
Starting weight
230 lbs
Current weight
223.2 lbs
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