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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