Action Items
This week we are planning 63-75% of your carbs around your workout (depending on which variant you choose).
- Update your calorie total (if I've change them).
- Update your protein.
- Update your carb total based on your current metrics.
- Plan your carbs using one of these variants:
"25, 33, 42."
"15, 22, 28, 35."
Protein
Phase 3 is about "growth" and building lean muscle. Pay close attention to your protein per serving. Stay within 5g of the target I have prescribed per meal. And within 10g of protein for the day.
Carbs
Option 1: Variant 1 (25, 33, 42%)
Consume 33 percent of your carbs before, during, or after your workout. Consume 42 percent of your carbs in your first recovery meal (post workout). Finish the day with the remaining 25 percent of your carbs in recovery meal 3.
Depending on your schedule and when you're training. Your last meal of the day may be the remaining 42% of your carbs if you're training in the evening.
e.g., Breakfast: no carbs. Lunch: 25% of carbs. Afternoon workout: 33% carbs. Dinner: remaining 42% of carbs.
Option 2: Variant 2 (15, 22, 28, 35%)
Consume 28 percent of your carbs before, during, or after your workout. Consume 35 percent of your carbs in your first recovery meal (post workout). Finish the day with either 15 or 22% of your carbs based on your day and how you feel.
Depending on your schedule and when you're training. Your last meal of the day may be the remaining 35 or 42% of your carbs if you're training in the evening.
The key focus is planning the majority of your carbs around your workout.
Example
Breakfast: 15% of carb total.
Lunch: 22%% of carb total.
Afternoon workout: 28% carb total.
Dinner: remaining 35% of carbs.
To build your plate for non-strength training days, apply the same logic from this lesson. Plan your carbs around the time you're most active and have completed your flows.
If you need help, bring your questions here to the support group.