Today we finished up week 7. We have a few more weeks left to go and with our current macros we are in a caloric deficit. In week 8 we will adjust cardio by adding 1 extra cardio session. This should enable us to avoid a plateau and put us further into a caloric deficit. At this point you should have a little less energy but this is where its important to remain consistent. With calories, especially carbohydrates this low it's expected not to have the same energy levels when not in such a severe caloric deficit. Staying consistent when you're tired mentally and physically is what separates those who succeed from those who give up.
Week 8
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: 5 times a week for 20-30 minutes
Adding 1 day
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
199.4 lbs
Goal Weight
195 lbs
Cardio
7x a week for 35 mins
Adding 1 day
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 grams
Fat
45 grams
Carb Cycling
M T W TH F S SU
H L L L L H L
High 280 205 45
P C F
Low 280 175 45
P C F
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