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Week 7 Of Phase 2 Diet

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



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