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
