As we head into week 7 we’re going to make a few dietary changes. We’re going to switch to high and low carb days rather than high, low and medium days. We’re going to keep the training and the cardio the same; just the change in carb cycling should be enough to avoid a plateau this week. Myself, I am beginning carb cycling as I only managed to lose .6 pounds last week which is under my goal of 1 to 2 pounds per week. Be consistent with the training, cardio, and diet and check back next week as we make changes at the end of week 7. We only have a few more weeks to go and then we will recap and provide information as to how to maintain the fat loss
Week 7
High Day
Protein
.80 grams per pound of bodyweight
Carbs
.65 grams per pound of bodyweight
Fat
.20 grams per pound of bodyweight
Low Day
Protein
.80 grams per pound of bodyweight
Carbs
.40 grams per pound of bodyweight
Fat
.25 grams per pound of bodyweight
Cardio: 4 times a week for 20-30 minutes
Strength training: 3-5 times a week
Carb Cycling
M T W TH F S SU
H L L L H L L
High .80 .65 .20
P C F
Low .80 .40 .25
P C F
Not tracking Macro's?
High Day- 4 Carb Meals
Low Day- 2 Carb Meals
My Maintenance phase
Protein
280 grams
Carbs
255 grams
Fat
50 grams
Week 1 weight
210.8 lbs
Current weight
202.2 lbs
Goal Weight
195 lbs
Cardio
6x a week for 35 mins
Strength training
6x a week
Phase 2 Diet
High Day
Protein
280 grams
Carbs
205
Fat
45 grams
Low Day
Protein
280 grams
Carbs
175
Fat
45 grams
Carb Cycling
M T W TH F S SU
H L H L L H L
High 280 205 45
P C F
Low 280 175 45
P C F