maintenance Level 1
Level 1 - Carbs low Monday to Saturday and higher on Sunday
Monday to Saturday
Carbohydrates 40g and below
Fats 50g - 70g
Protein 100g+
Sunday
Carbohydrates 40g to 100g
Fats less than 30 - 40g
Protein 100g+
Monday to Saturday
Carbohydrates 40g and below
Fats 50g - 70g
Protein 100g+
Sunday
Carbohydrates 40g to 100g
Fats less than 30 - 40g
Protein 100g+
maintenance Level 2
Level 2
Option A - Adding more higher carb days (up to 100g) while keeping the fats at 50g and below on those days. For now, we want to only increase carbs directly after a workout on days other than Sunday.
Option B - Increasing fats from from 50g to 70g while keeping the carbs low on those days.
(You could also go between both options above)
Level 2 Maintenance Option A (adding more higher carb days)
Carbohydrates 40g on non workout days. Carbohydrates up to 100g on training days when adding the extra carbs directly after a workout
Fats 50g and below on training days
Protein 100g+
On non-training days you can use Option B as seen below
Level 2 Maintenance Option B (adding more higher fat days)
Carbohydrates 40g and below
Fats 70g (optional for every day - not just training days)
Protein 100g+
(Sunday higher carbs lower fat)
Option A - Adding more higher carb days (up to 100g) while keeping the fats at 50g and below on those days. For now, we want to only increase carbs directly after a workout on days other than Sunday.
Option B - Increasing fats from from 50g to 70g while keeping the carbs low on those days.
(You could also go between both options above)
Level 2 Maintenance Option A (adding more higher carb days)
Carbohydrates 40g on non workout days. Carbohydrates up to 100g on training days when adding the extra carbs directly after a workout
Fats 50g and below on training days
Protein 100g+
On non-training days you can use Option B as seen below
Level 2 Maintenance Option B (adding more higher fat days)
Carbohydrates 40g and below
Fats 70g (optional for every day - not just training days)
Protein 100g+
(Sunday higher carbs lower fat)
maintenance Level 3
Level 3
If you aren't sticking to the Level 1 or level 2 guidelines then you are automatically following level 3
Carbohydrates 40g plus
Fats 50g plus
Protein 100g plus
If you aren't sticking to the Level 1 or level 2 guidelines then you are automatically following level 3
Carbohydrates 40g plus
Fats 50g plus
Protein 100g plus
