So we made it to week 8 and this week we are just making small incremental changes in order to keep the fat loss going. At this point if you are following the weight loss journey very closely you are in a caloric deficit. Now we want to make small changes in order to avoid any adaptations and continue losing weight smoothly.
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- .75g
Fat- .2g
Medium
Protein- .8g
Carbs- .55g
Fat- .2g
Low
Protein- .8g
Carbs- .4g
Fat- .2g
Changes
High day- Decreasing carbs by 5%
Medium day- Decreasing carbs by 5%
Cardio (No Change)- At least 20 minutes 3 times a week.
Strength Training- At least 3 times a week.
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-
Meals 1-3
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-
Meals 1-3
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-
Meals 1 & 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
235 g
Fat
50 g
Cardio- 7 days a week for 40 minutes.
Changes from week 6
-15 g of carbs
Lost 9lbs
Starting weight
230 lbs
Current weight
221.4 lbs
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