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 fitness Cycling Your Diet And Fitness Programs For Better Health & Hormone Regulation 36753320 1024x680
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.

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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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It’s Here! Sickness To Fitness Quick Start Guide Now Available!

It’s finally here! You can now get your hands on my Sickness To Fitness Quick Start Guide ebook!

Sickness To Fitness Quick Start Guide by Tara Perillo sick to fitness quick start guide It’s Here! Sickness To Fitness Quick Start Guide Now Available! STFQSG ipad 727x1024
Sickness To Fitness Quick Start Guide! Buy HERE!

After over a year of testing, tweaking, and research, my Sickness To Fitness Quick Start Guide is a reality. This new ebook outlines the exact plan I used to build muscle, lose fat, and gain health.  With the diet, workouts, and lifestyle changes featured in Sickness To Fitness Quick Start Guide, I have put my lupus into remission, and created an overall stronger, healthier body.

If you’re sick and tired of being sick and tired, Sickness To Fitness Quick Start Guide is for YOU!

Full Color Workout Instruction Photos sick to fitness quick start guide It’s Here! Sickness To Fitness Quick Start Guide Now Available! Full Color Workout Photos 1024x727
Full Color Workout Instruction Photos!

What will you find in Sickness To Fitness Quick Start Guide?

  • The complete Sickness To Fitness Nutritional Guide. You will learn the basics of the Autoimmune Protocol, and the proper macronutrients for building muscle and losing fat.
  • The complete Sickness To Fitness Workout Guide.  You get a full resistance training workout, complete with photos and instructions of each exercise, low impact cardio exercises, and  fitness equipment recommendations.
  • The complete Sickness To Fitness Wellness Guide. You get real-life tips to help you sleep better and manage your stress to get the most out of your fitness program. Plus, I share which supplements can enhance your results.
  • Access to over 100 Sickness To Fitness Recipes! Plus, you get tips on batch cooking and meal prepping to ensure you always have the foods you need, ready when you need them. Included are all of my favorite batch cooking recipes!
  • A complete list of Sickness To Fitness Resources where you’ll find everything you need for nutrition, workouts, recipes, inspiration, and motivation throughout your program.
  • Entry into an exclusive, Sickness To Fitness Members’ Only site.  You’ll gain access to special workout videos, lifestyle tip videos, recipes, and so much more!
Over 100 Healing Recipes in Sickness To Fitness Quick Start Guide sick to fitness quick start guide It’s Here! Sickness To Fitness Quick Start Guide Now Available! Over 100 Healing Recipes 1024x727
Sickness To Fitness Quick Start Guide has over 100 Healing Recipes! Get Yours HERE!

Now, you might expect to pay a lot for all this goodness.  But, I wanted to be able to reach as many of you, who want to get healthier and more fit, as possible.  So, to do that, I priced my Sickness To Fitness Quick Start Guide at only $6.99.  Yep, that’s right.  And, I’m offering you a special thank you deal, too.  If you purchase my Sickness To Fitness Quick Start Guide, I will send you a link and coupon code to purchase my AIP Paleo Cajun Cookbook for only $2.99! That’s both ebooks for less than $10!

Discount with purchase sick to fitness quick start guide It’s Here! Sickness To Fitness Quick Start Guide Now Available! STFQSG Purchase with deal 300x300
Get my AIP Paleo Cajun Cookbook for only $2.99!

Go HERE for more info!

I’m so happy to be able to bring you this great resource.  If you’re ready to bring your health and body to the next level, Sickness To Fitness Quick Start Guide is the best place to start.

As always, I wish you good health…….and, good food!

sick to fitness quick start guide It’s Here! Sickness To Fitness Quick Start Guide Now Available! fullsizeoutput 281f

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:
Twitter sick to fitness quick start guide It’s Here! Sickness To Fitness Quick Start Guide Now Available! twitterFacebook sick to fitness quick start guide It’s Here! Sickness To Fitness Quick Start Guide Now Available! facebookPinterest sick to fitness quick start guide It’s Here! Sickness To Fitness Quick Start Guide Now Available! pinterestGoogle Plus sick to fitness quick start guide It’s Here! Sickness To Fitness Quick Start Guide Now Available! googleplusYouTube sick to fitness quick start guide It’s Here! Sickness To Fitness Quick Start Guide Now Available! youtube

Paleo Breakfast Sausage-Cabbage Bake- AIP Option

Paleo Breakfast Sausage-Cabbage Bake Recipe by Tara Perillo breakfast sausage-cabbage bake Paleo Breakfast Sausage-Cabbage Bake- AIP Option IMG 5053

Today, I have no words of wisdom to share.  Truth is, I’ve been so busy with formulating a fitness plan for y’all, and writing a couple of guest posts, I haven’t had time to write a post for today. Rather than leave you with nothing at all, I wanted to share another recipe.  This Breakfast Sausage-Cabbage Bake is so easy to put together and cook.  Plus, all you have to do to make it AIP elimination phase is leave out the eggs.

Paleo Breakfast Sausage-Cabbage Bake Recipe by Tara Perillo breakfast sausage-cabbage bake Paleo Breakfast Sausage-Cabbage Bake- AIP Option IMG 5053 1024x663
Paleo Breakfast Sausage-Cabbage Bake

This Breakfast Sausage-Cabbage Bake can be batch cooked, to easily pull out when you need a quick meal.  From the yuca hash brown like crust to the melted “cheese” sauce, flavor is in each and every bite.  And, nobody says you can only have it for breakfast.  It makes a great lunch or dinner too. Enjoy!

Paleo Breakfast Sausage-Cabbage Bake- AIP Option

Prep Time: 30 minutes

Cook Time: 22 minutes

Total Time: 52 minutes

Yield: 4 servings

Paleo Breakfast Sausage-Cabbage Bake- AIP Option breakfast sausage-cabbage bake Paleo Breakfast Sausage-Cabbage Bake- AIP Option IMG 5052

Ingredients

  • 1 medium yuca root, peeled and cut into 1” pieces
  • water
  • 1 teaspoon garlic powder
  • 1 tablespoon cooking fat (ghee, bacon fat, tallow, etc.)
  • salt, to taste
  • 1 pound breakfast pork sausage
  • 8 cups shredded cabbage
  • 1/2 cup chicken or bone broth
  • 1 tablespoon each oregano, thyme and dill
  • 1/2 cup melted Yellow Squash “Cheese” Sauce (optional)
  • 4 cage free eggs (omit for elimination AIP)
  • 1 green onion, sliced

Instructions

  1. Place yuca pieces into medium saucepan. Cover with water. Boil over medium heat for 10 minutes. Remove from heat and drain. Place in large bowl. Mash together yuca, garlic powder, cooking fat, and salt. Set aside.
  2. Preheat oven to 400°F.
  3. In large cast iron skillet, brown breakfast sausage.
  4. Once browned and cooked through, remove sausage from skillet.
  5. Set aside in a large bowl.
  6. Add shredded cabbage to skillet.
  7. Add broth and cook until cabbage is soft and all liquid has been absorbed, about 10 minutes.
  8. Turn off burner.
  9. Remove cabbage from skillet and add to bowl with cooked sausage.
  10. Add herbs and salt.
  11. Mix well.
  12. With a large spoon, press mashed yuca into skillet bottom.
  13. Spoon sausage and cabbage mixture onto yuca crust.
  14. Add “cheese” sauce and green onion.
  15. Place in oven and bake for 20 minutes.
  16. Remove from oven. If not adding eggs, you can serve at this point.
  17. Turn on broiler to high.
  18. Crack 4 eggs onto cabbage mixture.
  19. Place in oven, a few inches from broiler, for about 1 to 2 minutes, until eggs have cooked to the level you like them. They cook really fast; so, be sure to keep an eye on them.
  20. Remove from oven.
  21. Allow to sit for 3 minutes to cool.
  22. Serve.
http://www.paleocajunlady.com/paleo-breakfast-sausage-cabbage-bake-aip-option/

Hopefully, I’ll be back next week, with new words of wisdom. LOL! I really think you’re going to love all of the changes coming to the blog next year.  I have tons of new resources I’m working on for you. In the meantime, I’ll also be doing lots of guest posts on some of my favorite blogs.  I’m pretty much going to be everywhere! In case you missed it, I just did a guest post over at He Won’t Know It’s Paleo. My recipe for AIP Cajun Grillades was featured.  You can check it out HERE.  Also, my recipe for Roast Beef with Cabbage Steaks and Mushrooms was featured on Chris Kresser’s The Roundup. You can check that out HERE.  I’m spreading the AIP paleo love all over the place.

As always, I wish you good health…….and, good food!

*This post contains affiliate links. If you make a purchase through one of these links, I may receive compensation.  Thank you for helping to support my blogging efforts here at Paleo Cajun Lady.-Tara Perillo

breakfast sausage-cabbage bake Paleo Breakfast Sausage-Cabbage Bake- AIP Option fullsizeoutput 281f

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:
Twitter breakfast sausage-cabbage bake Paleo Breakfast Sausage-Cabbage Bake- AIP Option twitterFacebook breakfast sausage-cabbage bake Paleo Breakfast Sausage-Cabbage Bake- AIP Option facebookPinterest breakfast sausage-cabbage bake Paleo Breakfast Sausage-Cabbage Bake- AIP Option pinterestGoogle Plus breakfast sausage-cabbage bake Paleo Breakfast Sausage-Cabbage Bake- AIP Option googleplusYouTube breakfast sausage-cabbage bake Paleo Breakfast Sausage-Cabbage Bake- AIP Option youtube