Many of you have asked how I cycle my diet (macro ratios) and fitness program to remain fit throughout the year. My yearly cycle has three phases: bulking (building muscle), cutting (getting ripped), and maintenance. In the following video, I explain the various macro ratios and workouts I use during each phase. Notes, discussed in the video, can be found below video.
Bulking- 1 gram protein per pound of bodyweight; 2 grams carbs per pound of bodyweight; .4 grams fat per pound of bodyweight
Example: In a 128 pound woman, she would eat 128 grams protein, 256 grams carbs, and 51 grams fat, each day.
Cutting- 1.2 grams protein per pound of bodyweight; 1 gram carbs per pound of bodyweight; 25 grams fat
Example: In a 130 pound woman, she would eat 156 grams protein, 130 grams carbs, and 25 grams fat, each day.
Maintenance- 1 gram protein per pound of bodyweight; 1.6 grams carbs per pound of bodyweight; .35 grams fat per pound of bodyweight
Example: In a 126 pound woman, she would eat 126 grams protein, 202 grams carbs, and 44 grams fat, each day.
Exercise Tips For Each Cycle
Bulking- No or very little cardio; heavy lifting and yoga; long periods of rest between sets (1 to 2 minutes)
Cutting- Heavy cardio (4 to 5 times a week); HIIT (High intensity interval training), Plyometrics, and Tabata; weightlifting lower weight, more reps per set; less rest between sets (30 seconds); supersets encouraged
Maintenance- Cut cardio to 3 times a week; vary between heavy lifting and lighter weights, more reps; yoga and/or pilates encouraged
Leanne Vogel at Healthful Pursuit Blog for woman friendly keto
Hope you enjoy the new video format. Let me know how you feel about it in Comments.