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Week 8 Adjustments

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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