BUGLET-

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A plan for zig-zagging calories

Thursday, April 24, 2014

to accelerate fat loss, you could do the following:
- create a larger deficit of 25-30% for the low days - create a 10% deficit on the high days.

30% is a large reduction, but as long as you raise
your calories every fourth day, your metabolism won’t be affected. If loss of LBM ever becomes a problem, you can raise the number of calories you consume on your high days, or you can even take two or three high calorie days in a row (a three-down, two up or three down, three up rotation).

Accelerated fat loss zig zag rotation:

– 3 days: Low calorie days (30% below TDEE)

– 1 day: High calorie days (maintenance level)

Zig zag rotation to prevent lean body mass loss:

– 3 days: Low calorie days (15-20% below TDEE)

– 3 days: High calorie days (5% over maintenance level)

The zig-zag method is without question, the most effective method of fat loss ever developed. It is also one of the best-kept secrets of the world’s best natural bodybuilders and fitness models.

Basic “zig zag” rotation:

- 3 days: Low calorie days (15-20% below TDEE):

– 1 day: High calorie days (maintenance level):

Adjustments in calories may need to be made according to your weekly results, and some experimentation is usually necessary before you find your correct numbers. For example, to accelerate fat loss, you could do the following:

- create a larger deficit of 25-30% for the low days - create a 10% deficit on the high days.

30% is a large reduction, but as long as you raise
your calories every fourth day, your metabolism won’t be affected. If loss of LBM ever becomes a problem, you can raise the number of calories you consume on your high days, or you can even take two or three high calorie days in a row (a three-down, two up or three down, three up rotation).

Accelerated fat loss zig zag rotation:

– 3 days: Low calorie days (30% below TDEE)

– 1 day: High calorie days (maintenance level)

Zig zag rotation to prevent lean body mass loss:

– 3 days: Low calorie days (15-20% below TDEE)

– 3 days: High calorie days (5% over maintenance level)

The zig-zag method is without question, the most effective method of fat loss ever developed. It is also one of the best-kept secrets of the world’s best natural bodybuilders and fitness models.

•.•*´¨´*•.•*´¨´*•.••.•*´¨´*•
.•
Before you start the Calorie Cycling program, you have to know what your

1.) Total Daily Energy Expenditure is
This is based on your:

- sex
- age
- height
- weight
- activity level

... after this is calculated you will want to create your zig-zag rotation.

The calculator on www.freedieting.com, will calculate a calorie range and give you the following results:

Maintenance:
Fat Loss:
Extreme Fat Loss:

.... mine looks like this:

Maintenance: 1985 Calories/day
Fat Loss: 1588 Calories/day
Extreme Fat Loss: 1280 Calories/day

However, I never eat up to my maintenance level, at least I am not doing this right now...so my range would be between: 1280 - 1600

On days when I am not active, I may even go down as low as 1175, etc., but try not to ever go lower than 1000, which would slow down my metabolism.

****************************
*********
Creating your zig-zag rotation:

After the 3 ranges have been calculated, you will see right below your numbers there is the following link:

" 7 day calorie cycle (zig-zag) "

Click on this and it will give you a 7 day calorie zig-zag cycle rotation... here is how mine looks:

........Ex Fat Loss....Fat Loss....Maintain
Monday 1280 ...........1588 .......1985
Tuesday 1280 ...........1280 .......1588
Wed. 1536 ...........1906 ........2382
Thurs. 1280 ...........1588 .......1985
Friday 1280 ...........1430 ...... 1787
Sat. 1408 ...........1747 ........2184
Sunday 1280 ...........1588 ........1985

I will cycle my calories as follows, based on the above calculations (... and SP's calculations):

Lowest: 1185.... Highest: 1700
My could look something like this for the week:

Monday (ST): 1535
Tues: (Cardio): 1280
Wed: (ST): 1536
Thurs: Cardio: 1325
Friday: (ST): 1575
Sat: (Cardio): 1280
Sun: REST) - 1190 - 1250

This is based on 1985 maintenance so for me to do it my maintenance is 1684.



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Member Comments About This Blog Post
  • MORTICIAADDAMS
    This method works for many people. Best of luck to you!
    2375 days ago
  • AGENTMNA
    Thanks so much Buglet for posting this!!! I'm excited to try this now that I'm back on the wagon...I was planning to do the ADD but I think this zig zag method is definitely worth shot!!! emoticon
    2375 days ago
  • PROPMAN1
    I'll have to check out the website. Sounds interesting. Maybe i can 'trick' my body into moving out of this plateau. Thanks.
    2375 days ago
  • THEMAMALION
    Wow!

    I can see how this makes sense. I will use that calendar and attempt to utilize this method of zig zagging a little later in my program when I am more comfortable with making proper food decisions.
    Thanks!
    2375 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.