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Week 8 Of Phase 2 Diet

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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