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.

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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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Eliminate Your Stress- Relax ebook Review

One of the most important factors in putting my lupus into remission was getting my stress under control.  Let’s face it, we live in very stressful times right now.  Not only do we have our daily stresses, but we also have to worry about a slow economy, terrorism, and people just going bat sh*t crazy on us.  Stress is everywhere we look!

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Eliminate Your Stress- RELAX ebook Review

We may not be able to take away the stresses of life; but, we can change how we deal with them. By practicing certain techniques, we are able to process stress in a much less damaging way.  That’s what I learned to do by performing the activities in RELAX: 60+ Inexpensive And Easy Ways To Naturally Eliminate Stress by Michele Spring from Thriving On Paleo.

In RELAX, Michele gives you easy to apply tips (many that are completely free) for eliminating your stress. She covers activities such as crafts, movement, thoughts and actions, travel, food, DIY spa, and even expensive but worth it treats.  Each page is filled with workable solutions to eliminating your stress.  There are even links to helpful apps, lessons, and videos. Michele has even included tutorials and recipes for amazing DIY spa products that will send your head straight into the clouds. Simply looking at the beautiful photos in RELAX took my stress away.

To give you a little background on Michele, she is the blogger behind ThrivingOnPaleo.com.  She is a wife and mother of two young boys.  She was diagnosed with Celiac Disease, Hashimoto’s Thyroiditis, and extreme adrenal fatigue.  Like me, she found success with healing her symptoms through following The Paleo Approach.  Her story is truly inspirational! I encourage you to check out her blog.

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RELAX by Michele Spring

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Do yourself a favor, get this helpful ebook. Then, practice the techniques within. We all know the importance of getting our stress under control.  For me, it was the key that opened the door to managing my symptoms.  Isn’t that what we’re all looking for?

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

stress Eliminate Your Stress- Relax ebook Review 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 stress Eliminate Your Stress- Relax ebook Review twitterFacebook stress Eliminate Your Stress- Relax ebook Review facebookPinterest stress Eliminate Your Stress- Relax ebook Review pinterestGoogle Plus stress Eliminate Your Stress- Relax ebook Review googleplusYouTube stress Eliminate Your Stress- Relax ebook Review youtube

The AIP Athlete: Combining Fitness & The Autoimmune Protocol

A couple of months ago when I visited Paleo F(x), I met Stephanie Gaudreau of Stupid Easy Paleo. Since starting paleo, I had found her to be an inspiration in her blog and Instagram posts. I bought her new cookbook, The Performance Paleo Cookbook, in the hopes that I would soon be able to use it. As she signed my cookbook, I chatted with her about my situation of having my autoimmune diagnosis and symptoms sideline my Crossfit training. She was able to offer me some encouragement and motivation. I left our chat session with a renewed commitment to become the best AIP athlete I could be with my autoimmune disease.

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Meeting Stephanie Gaudreau from Stupid Easy Paleo at Paleo F(x)

Once back home, I formulated an AIP fitness and diet plan that would allow me to take things slowly, while still giving me the fitness and endurance gains I was looking to attain. As for my diet, I would be following the autoimmune protocol, with the successful reintroductions of soy free eggs and white rice. I would also forgo any new reintroductions until I saw how my body handled the stress of training. It’s important not to add too many stressors at one time. That’s a quick way to send your autoimmune system into overdrive. When formulating an AIP fitness plan, it’s important to go low and slow.

To begin, my AIP athlete fitness plan consisted of weight lifting, yoga, and very little cardio. I scheduled two days of lifting with 5 minutes of HIIT (high intensity interval training) running. Basically, I would run as fast as I could for 30 seconds, then do a slow jog for a minute and a half, and repeat until my 5 minutes was up. I scheduled yoga for two days, and three days for total rest. I followed this schedule for three weeks before kicking it up a notch.

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Becoming The AIP Athlete

To gain some knowledge on the best way to incorporate the proper paleo diet into my new training program, I read Stephanie Gaudreau’s book, The Paleo Athlete. To help put together the most effective fitness diet, you need to know the right nutrients to feed your body at the right times. Stephanie’s book is very efficient in explaining the whats and whys involved in pre and post workout nutrition. It’s also helpful that it’s written from a woman’s perspective. She understands the special needs of a female athlete.

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The AIP Athlete: Combining Fitness & The Autoimmune Protocol

With the information in The Paleo Athlete, I was able to plan my AIP athlete diet. For inspiration, be sure to check out my Instagram feed. I always post my meals for the day, including any pre and post workout meals. The trick is to be sure you’re feeding your muscles properly with the necessary mix of proteins, fats, and carbs. It isn’t as hard as I thought it would be to keep my diet AIP while training. In fact, it’s been pretty darn easy.

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Perfect Post-Workout Meal, Tuna salad over greens and a baked sweet potato

Obviously, I’ve been working at becoming the ultimate AIP athlete since the beginning of May. Since then, I’ve followed my plan and adapted to different situations my autoimmune disease presented, like joint pain, bloating, and other fun stuff. The important thing is, I didn’t quit. I kept going. Because I kept going, I am so happy to announce that I will be starting Crossfit next month! That’s right lovelies, I’ve reached such a great place in my healing, I am able to go back to Crossfit!

See, it can be done! You too can reach and even surpass your fitness goals.. Don’t let your autoimmune disease, or any illness, stop you from reaching for your dreams. You just need to formulate a realistic plan to attaining your fitness goals. Perhaps, you don’t want to be an AIP athlete, you just want to get a little yoga in every week. Or, maybe you were a runner before your diagnosis; and, you want to try to start running again. No matter what level of fitness you want to succeed at, you can’t do anything if you don’t take that first step. Make a plan. Stick to it. Adapt where necessary. Succeed! That’s it!

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Reach your AIP fitness goals!

Now, it’s your turn. I want to know what you need help with. I’m not going to take you by the hand and do everything for you; but, I can lead you in the right direction. Are there any other AIP athletes out there? Have any of you had fitness success on the AIP? If so, how? I want to know it all! I’m planning on devoting a few posts a month to fitness, Crossfit, and AIP sports nutrition. Is that something you’re interested in, or is it just me? Let me know!

As always, I wish you good health…….and, good food!
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*This post contains affiliate links. If you make a purchase through one of these links, I may receive compensation. Thanks for helping to support my blogging efforts here at Paleo Cajun Lady.- Tara Perillo

aip athlete The AIP Athlete: Combining Fitness & The Autoimmune Protocol 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 aip athlete The AIP Athlete: Combining Fitness & The Autoimmune Protocol twitterFacebook aip athlete The AIP Athlete: Combining Fitness & The Autoimmune Protocol facebookPinterest aip athlete The AIP Athlete: Combining Fitness & The Autoimmune Protocol pinterestGoogle Plus aip athlete The AIP Athlete: Combining Fitness & The Autoimmune Protocol googleplusYouTube aip athlete The AIP Athlete: Combining Fitness & The Autoimmune Protocol youtube