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Week 9 Of Phase 2 Diet

Today we wrap up week 8 with only 2 weeks remaining we;re going to make some changes to achieve a little more fat loss. Because we've been in a caloric deficit for quite some time, making small adjustments is essential to avoid plateauing. Our bodies are great at adapting to different stressers. Doing a lot of cardio for an extended period of time results in your body becoming more effecient performing cardio, which leads to fewer calories being burned. These adjustments should be enough to keep the fat loss ball rolling.




Week 9


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

.20 grams per pound of bodyweight

-5 grams of crabs


Cardio: Minimum 5 times a week for 25 minutes


Strength training: Minimum 4 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 .20

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

199.6 lbs


Goal Weight

195 lbs


Cardio

7x a week for 40 mins

+5 Minutes

Strength training

6x a week


Phase 2 Diet


High Day


Protein

280 grams


Carbs

195 grams

-10 grams of crabs


Fat

45 grams


Low Day


Protein

280 grams


Carbs

165 grams

-10 grams of crabs


Fat

45 grams


Carb Cycling


M T W TH F S SU

H L L L L H L


High 280 195 45

P C F


Low 280 165 45

P C F








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