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Week 9 Adjustments

As we head into week 9 we're not going to make a whole lot of changes. If you have been tracking your macronutrients closely and reaching the target macros you should be in a significant caloric deficit. We have approximately 5 weeks remaining and we will drop calories more severely as we get closer to the end of the weight loss journey. Our focus this week is to increase the amount of strength training to at least 4 days a week.



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 Repeat


High


Protein- .8g


Carbs- .75g


Fat- .2g

Medium


Protein- .8g


Carbs- .55g


Fat- .2g


Low


Protein- .8g


Carbs- .4g


Fat- .2g


No changes


Cardio (No Change)- At least 20 minutes 3 times a week.


Strength Training- At least 4 times a week.

Changes- 1 additional day


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


220 g


Fat


45 g


Cardio- 7 days a week for 40 minutes.


Changes from week 6


-15 g of carbs

-5 g of fat


Lost 10 lbs


Starting weight


230 lbs

Current weight


220.4 lbs






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