WEEK 9 NUTRITION


Week 9's nutrition plan is basically a continuation of Week 8's.

WEEKS 10, 11 & 12: NUTRITION


Beginning on the first day of Week 10, you'll be "carb cycling," a process that you will continue to follow through the end of the program.

Carb cycling takes the macronutrients (the proteins, fats and carbs) of your meals and manipulates them to reduce body fat to very low levels, with as little muscle cannibalization as possible.

Here's the theory: Because carbs are the body's preferred source of fuel, cycling those carbs - eating lower amounts some days, higher amounts other days - confuses the body by not giving it a constant and dependable fuel source. When we reduce the intake of carbs on lower carb days, we'll replace those calories with protein and healthy fats. That way you'll have an adequate number of calories and maintain as much muscle as possible as you continue to exercise.

This technique isn't for the faint of heart; following it to the letter takes discipline. You'll need to count and weigh every meal, taking care to consume the proper portions of macros from day to day.

This carb cycle will last only 3 weeks. Any longer and you might lose too much hard-earned muscle.

So here's how it works:

To determine your carbohydrate requirements, take the lower number of calories you determined at the start of Week 7. For example, my calorie range was 1300-1800 calories, so the number I'll use for the carb cycle will be 1300.

LOW-CARB DAY:


Only 20% of your calories will be from carbohydrates.
LOW-CARB DAY CALORIE CALCULATOR
*see the website*

HIGH-CARB DAY


We'll again use the total daily calories that we determined for Week 7 (the lower number), only this time, 50% of the calories consumed will come from carbs.
HIGH-CARB DAY CALORIE CALCULATOR
*see the website*