Zig-Zag Diet for Fat loss
Zig zagging calories for fat loss is awesome! Been doing it for a long time now, I
got from 35% bodyfat to 3.5% bodyfat with it, in just a
matter of 4 months, that is MUCH faster than just eating low
calories most of the time! Plus I maintained ALL my
muscle in the process.
The best zig zagging method I have came up with is eat high
calories for 2 days, then low calories for 5 days. On the
high days you generally want to make sure you are eating
either at your maintenance level or even a little bit MORE than your maintenance level. For
example, for a 180 pound person, eat about 2600 calories for
2 days, then eat about 1800 calories for 5 days, then repeat. Also, as common dieting practices go,
you should eat
every 3 hours or so, which ends up to be about 5 meals a day.
These are the break down of the food intake for both phases:
NOTE:
This is a
typical example of a person who's lean body weight (your
weight minus your fat weight) is about 170 pounds, and may
be different according to your physique. This exact
same diet has worked very well for me in the past.
2 High calorie days:
cal. - protein/carbs/fat grams
meal#1: 540 - 40/50/20
meal#2:
490 - 55/45/10
meal#3:
490 - 55/45/10
meal#4:
490 - 55/45/10
meal#5:
535 - 55/45/15
-------------
total calories = 2,545
total
grams: 260/230/65
5 Low calorie days:
cal. - protein/carbs/fat grams
meal#1:
500 - 37/44/20
meal#2:
350 - 40/24/9
meal#3:
350 - 40/24/9
meal#4:
350 - 40/24/9
meal#5:
350 - 30/15/19
-------------
total calories= 1,900
total
grams: 187-131-66
Keep the macronutrient ratios around 35-40% protein, 25-35%
carbohydrates, and 25-32% fat.
Since this is a 7 day cycle,
you can have it so you eat high on Friday and Saturday (that
is what I do) since those are the days most people go out to
eat etc.., then on Sunday through Thursday you could then do
the 5 low calorie days, or of course fit this into how ever
schedule you want it to be.
Also, you will not gain any weight on the two high calorie days
as long as you keep doing cardio workouts. This zig zag
approach keeps your metabolism revved up at all times. It
works perfectly, before your metabolism slows down again,
you go right back to the high calorie days to rev it back up
again, and you have constant fat loss and muscle
maintenance. Your muscles will still have glycogen in them
through out the "low" days, which is the main key factor
when it comes to maintaining muscle.
If you want, sometimes you can
extend the high calorie phase to 3 or 4 days just to really
crank up your metabolism and to keep it running smooth.
I actually do this every other month or so.
Also keep in mind this is only for fat loss/muscle
maintenance. If your trying to gain weight I do something a
little different but similar.
But this method for sure works, I have got ripped VERY
quickly doing this. This is probably the best fat
loss/muscle maintenance diet out there. Believe me, it
works.
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