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.
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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
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
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!
Now that I’ve reached the “Cutting” phase of my fitness journey, I have a whole new respect for macros. For those of you who may not know, the “Cutting” phase is when you are eating to lose any extra fat on your body, in order to show off those beautifully built muscles you just earned. It’s my least favorite part because I really have to watch my diet carefully.
Minding my macros!
Macros are basically made up of proteins, carbs and fats. In order to lose fat, you have to cut fat….and, carbs. Now, I don’t go to extremes like some people. I know that cutting my carbs too low will not be good for my hormones. I’m also discovering that cutting fats, on a paleo, and mostly AIP diet, is very difficult. I really didn’t realize how much fat I was consuming in a day.
My formula for “Cutting” is this: 1.2 grams protein for each pound of body weight, 1 gram carbs for each pound of body weight, and .4 grams of fat for each pound of body weight. If I were training for competition, I would take the fat down to .2 grams of fat for each pound of body weight. I tried for a couple of days to take my fat grams that low, and failed miserably. It’s just not realistic on a healthy, paleo diet. The last thing I want to do is set off my immune system. I would lose all of the progress I’ve made so far. That…would suck.
Truth is, those of us with autoimmune disease, have to do things differently. We cannot shock our systems too much. But, that’s not saying that we have to treat ourselves as though we’re made of glass. I have experienced new levels of healing by pushing myself just a little bit harder.
Could I be any redder?! Time to get my macros in!
By tweaking my macros, I have been able to build muscle, increase stamina, gain energy, and power up healing. One of the first things I noticed was how little protein I was taking in. No matter what phase of fitness you’re in, you should be taking in a gram of protein per each pound of body fat. If you’re not taking in enough protein, you will find it impossible to build muscle. While working for your fitness goals, keeping your energy levels up is crucial. This is why you need carbs in your life. You should be taking in at least a gram of carbs per pound of body weight. This will help you to keep your energy levels up.
Now, let’s talk about fats. Depending on how much fat you want to lose, some decrease will be necessary. As long as you’re taking in good, quality fats, like olive oil, coconut oil, etc., I would say to try to cut your fats to 50% of what you normally take in. So, if you typically use a tablespoon of oil in your salad, use a teaspoon and a half. This is a lot easier to do than going down to an unreasonable level.
My best advice is to start tracking all of your meals in a macro app. I love the My Macros+ app. It’s inexpensive, like $2.99, and is really easy to use. I don’t make any money or anything recommending it. I use it and love it! You can find it in the Apple App store. I’m sure you can also find it on the Android App store too.
Here’s my recipe for Raw Egg Protein Shake. This recipe was inspired by my IG bestie, @maflinstone. She’s a Crossfitter and all around awesomely strong lady! Now, it’s important for me to tell you there are risks involved with consuming any raw foods. If you suffer from any immunosuppressant disease, you should not consume raw foods. You can still make the shake without the eggs. I would add an extra tablespoon of gelatin to up the protein amount. This shake is great for anyone who has sensitivities to other protein powders. If you do take out the eggs, it’s totally AIP. Oh, and it’s perfect for after your workout!
1 tablespoon gelatin (add an extra tablespoon if not using eggs)
Instructions
Place all ingredients, except gelatin, in high powered blender.
Process on recommended setting for crushing ice for about 30 seconds. (Review your manual)
Add gelatin through opening in lid. Close.
Process on high for another 30 seconds.
Serve and drink immediately.
Notes
Be sure to use organic, cage-free eggs from a source you trust. I also buy soy-free eggs due to my soy allergy. Tropical Traditions is a great source for soy-free eggs.
I’ll be giving you lots more information on macros, micros and everything autoimmune fitness, over the next few months. I hope you enjoy it!
Also, be sure to check out my Instagram and Facebook Page this weekend. I’m doing a special giveaway to celebrate some milestones I’ve reached. Go check it out!
As always, I wish you good health…..and, good food!
*This post contains affiliate links. If you make a purchase from one of these links, I may receive compensation. Thank you for helping to support my blogging efforts, here at Paleo Cajun Lady.- 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!
Well, I thought it was time to update y’all on what’s going on with my autoimmune fitness journey. I’ve kind of been keeping things under wraps while I work out some of the details. The truth is, I’ve been able to reach new levels of fitness, all while healing the last of my autoimmune symptoms. In fact, I’m hoping to share some really good news, once my blood tests come in next week.
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!
