Cycling Your Diet And Fitness Programs For Better Health & Hormone Regulation

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.


Macro Ratios

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.

Cycling Your Diet And Fitness Programs For Better Health & Hormone Regulation by Tara Perillo
Cycling Your Diet And Fitness Programs For Better Health & Hormone Regulation

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

References:

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.

Tara Perillo

Welcome all. I am Tara Perillo, herbalist, homeopath, yoga and fitness instructor, and healthy foodie . After successfully reaching remission of my lupus symptoms, through changes in my diet, exercise, and lifestyle, I wrote the ebook, Sickness To Fitness Quick Start Guide. I am also honored to have my paleo and AIP recipes featured in Paleo Magazine, Paleo Living Magazine, Shape Magazine Online, 85 Amazing AIP Breakfasts, The Paleo AIP Instant Pot Cookbook, and blogs by The Paleo Mom, Kris Kresser, Whole New Mom and many others. My focus is to help others become stronger in every facet of their lives. Join me to become stronger in health, mind, body, and spirit, together!

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I Ate Gluten…..On Purpose!

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.

I Ate Gluten...On Purpose by Tara Perillo
I Ate Gluten….On Purpose!

Continue reading “I Ate Gluten…..On Purpose!”

Tara Perillo

Welcome all. I am Tara Perillo, herbalist, homeopath, yoga and fitness instructor, and healthy foodie . After successfully reaching remission of my lupus symptoms, through changes in my diet, exercise, and lifestyle, I wrote the ebook, Sickness To Fitness Quick Start Guide. I am also honored to have my paleo and AIP recipes featured in Paleo Magazine, Paleo Living Magazine, Shape Magazine Online, 85 Amazing AIP Breakfasts, The Paleo AIP Instant Pot Cookbook, and blogs by The Paleo Mom, Kris Kresser, Whole New Mom and many others. My focus is to help others become stronger in every facet of their lives. Join me to become stronger in health, mind, body, and spirit, together!

More Posts - Website

Follow Me:
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Breaking The Chains of Restrictive Diets

So, those of you who have followed me for awhile know I’ve been rebelling against restrictive diets over the last couple of months. You just may not know the full reason for my change of direction. And, for those of you new to my blog, I’m afraid you’ve found me during a time of transition. I’m now going to take some time to explain myself, because I’m breaking the chains of restrictive diets.

After almost two years on strict AIP paleo, I was successful in putting my lupus into remission. I went through both the elimination phase and the reintroduction phase of the AIP, over the course of 31 months. Upon reaching remission, I remained on a paleo diet. During this time, I did still experience some psoriasis symptoms and many food intolerances and allergies (or what I was told were allergies). Although I was in remission of my lupus, I still struggled with lots of food reintroduction issues. It was annoying to say the least.

Breaking The Chains of Restrictive Diets by Tara Perillo
Breaking The Chains of Restrictive Diets

Continue reading “Breaking The Chains of Restrictive Diets”

Tara Perillo

Welcome all. I am Tara Perillo, herbalist, homeopath, yoga and fitness instructor, and healthy foodie . After successfully reaching remission of my lupus symptoms, through changes in my diet, exercise, and lifestyle, I wrote the ebook, Sickness To Fitness Quick Start Guide. I am also honored to have my paleo and AIP recipes featured in Paleo Magazine, Paleo Living Magazine, Shape Magazine Online, 85 Amazing AIP Breakfasts, The Paleo AIP Instant Pot Cookbook, and blogs by The Paleo Mom, Kris Kresser, Whole New Mom and many others. My focus is to help others become stronger in every facet of their lives. Join me to become stronger in health, mind, body, and spirit, together!

More Posts - Website

Follow Me:
TwitterFacebookPinterestGoogle PlusYouTube