Hi! At just under 5 weeks out the meal plan options are the same as they were at 10 weeks out. Carbs are now slightly lower and rotated more. Here is an example breakdown:
Each day approximately 210g of protein is taken in (840cal) and approx. 40g of fat (360cal).
Each weight training session, besides shoulders, is a complete circuit, drop sets or super sets. The idea is to “bring down” some muscle size and keep heart rate elevated throughout the session to increase fat burning.
Cardio sessions are about 30-45 minutes depending on the type. Step mill intervals, track sprints, high/low incline tread mill intervals, Jacob’s Ladder intervals, stair sprints and now speed ladder drills are used most often. The speed ladder drills just seem to “wake my brain up” and are a lot of fun to do. It forces you to really concentrate on what you’re doing so your feet don’t get ahead of you.
About 35g of protein is taken in at each meal for each of the 6 meals a day. On cardio/resistance training days fat is eaten with breakfast (1 tsp of coconut oil- which has just changed from the egg yolk), meal 3 and 4 (1tbsp udo oil). 1 fish oil capsule (1000mg) is taken with 5 meals.
On cardio/abs days fat is eaten following the same breakdown as the other days but the Udo’s oil is taken in with meals 3 and 6.
Only the carbohydrate intake changes.
Day 1: Highest calorie day
am: cardio (30-45 minutes depending on the type)
Carbs:approx 120 g = 480 cal
30g per serving with meal 1,2, post workout and 1-1.5 hrs later
daily caloric intake: approx 1680
Day 2: medium calorie day
pm- Lower body
carbs: approx 90g= 360cal
30g per serving with meal 1, postworkout and 1-1.5hrs later
daily caloric intake: 1560cal
Day 3: Lower calorie day
30g per serving with meal 1 and 2
daily caloric intake: approx 1440cal
day 4: highest calorie day
30 g per serving with meal 1,2, post workout and 1-1.5hrs later
carbs: approx 120g= 480cal
daily caloric intake: approx 1680 cal
Day 5: medium calorie day
carbs: approx. 90= 360cal
30g per serving with meal 1,post workout and 1-1.5hrs later
daily caloric intake: approx. 1560cal
day 6: lowest calorie day
pm- abs (cardio as well if not feeling run down)
carbs: approx 30g= 120cal
30g with meal 1
daily caloric intake: 1320cal
Day 7: start the rotation again, if 2 sessions of cardio were performed on day 6 and I’m feeling super run down- take the day off.
Things seem to be different every morning. I haven’t weighed but my waist measures to 25.5″ which I don’t think it’s been at this point in prep before. I’ll be updating everything again soon.
I’ve also never really been able to see ab definition at this point in other preps. I think I was just always bloated and that might be one of the reasons they weren’t really visible until really close to the goal date. This is so exciting and I feel like an awesome discovery was made with cutting out all gluten.
This blog helps keep things on track so much.
Have a great day today!