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Week 7 Adjustments

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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