When you’re feeling sick and hopeless, the last thing you need is to be taken advantage of. Unfortunately, it seems there are a lot of folks out there who want to do exactly that. After almost 20 years in the alternative health industry, I have discovered serious flaws in the science of alternative healthcare, and the entire diet and supplement industries. I am now committing myself, and my blog, to exposing the pros, cons, and outright lies of the diet, supplement, alternative healthcare, pharmaceutical, and traditional medicine industries. It’s about time you know the truth; so, you can make the best healthcare and wellness choices for yourself and your family.
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.
Well, I said I was going to do it…..and, I did. I ate gluten! Actually, I ate a slice of Ezekiel 4:9 Sprouted 100% Whole Grain Bread.