Building Your Plate: Week 3

Action Items

This week we are going to be more strategic with how you plan your carbs. Remember, insulin sensitivity increases after a fast and workout. We want to leverage this so we can absorb the nutrients from our foods (especially carbs) at an optimal level.

So planning 100% of your carbs this week around your workout is key.

1. Update your calorie total (if I've change them).
   
   
2. Update your carb total from 30 to 75g.
   
   
3. Plan your carbs using this variant, "40, 60."

Consume 40 percent of your carbs (i.e., 30g) before, during, or after your workout. Consume the remaining 60 percent (i.e., 45g) of your carbs in your first recovery meal.

If you need help building your plate for your non-strength days for week 3, review weeks 1-2 here.