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The BFFM (Burn the Fat Feed the Muscle) zig zag calorie rotation method for maximum fat loss: the most effective nutritional technique for fat loss ever developed!

Every time you cut calories below your maintenance level, it’s never long before your body recognizes the deficit and adjusts your fat burning thermostat so fewer calories are burned. The larger the drop in calories and the longer the drop is maintained, the
bigger the drop will be in metabolism.

Your body is an amazing machine that is remarkably adaptable to any situation or environment. Your body likes to stay in a state of equilibrium and will always fight your efforts to change.

Fortunately, there is a way you can “trick” your body into keeping your metabolic rate up while you’re dieting for fat loss – It’s called the zig zag method and it’s without question the most powerful fat burning technique ever developed.
You must have a deficit to lose fat, but what you don’t want is a large deficit for a long period of time. The way to “outsmart” your body’s starvation response is to avoid prolonged calorie deficits. You simply drop into a calorie deficit for a brief period of three days, then – before your body has a chance to decrease your metabolic rate– you
raise your calories back up to maintenance level (or even above maintenance) for one to three days. You then repeat this process until you reach your desired body fat percentage.

Some bodybuilders zig zag their calories completely at random and this seems to be effective for them. Other people use low, medium and high days in a pyramid fashion. My research, based on personal coaching programs with over 600 clients and on 14 years of competitive bodybuilding experience, has shown conclusively that the zig zag method works best in three day cycles. When your calories are kept in a large deficit more than three days, that’s when your metabolic rate starts to dip. By raising your calories every fourth day, you spike your metabolism and the starvation mode never fully kicks in.

Here’s how the zig zag method works: You will use two separate menu plans – one high calorie day, and one low calorie day. Your low calorie day will be initially set at 15-20% below your maintenance level. Your high calorie day will be initially set at your maintenance level. You will then “cycle” your calories on a three days down, one day up
rotation as follows:

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.

Bodybuilders frequently use this method prior to competitions to help strip their bodies of all visible fat while maintaining their lean body mass.

FOR BREAKING PLATEAUS: This method is also effective for breaking plateaus, accelerating slow fat loss, maintaining lean body mass and preventing sluggish metabolisms from slowing down further.

FOR ENDOMORPH SUMO BODY TYPE: The zig zag method is also great way to make a reduced-calorie nutrition plan work most effectively for an endomorph or “slow-metabolism” body type who tends to lose fat slowly and with great difficulty.

Compare your estimated TDEE to how much you’ve been eating In order to know where you should begin, you need to know how many calories you were consuming prior to starting this program. Most people have absolutely no idea how many calories they eat every day. If you fall into this category, then it’s time to start the new positive habit of calorie counting!

Before you make any major alterations to the quantity of food you’re eating now, figure out exactly how many calories you’ve been averaging over the past few months. Think back to a recent “typical” day of eating and write down everything you ate from the time you got up in the morning to the time you went to sleep at night. Don’t forget the little things like sauces, condiments, the milk in your coffee, the sports drink during your workout, that beer on the weekend and late-night snacks.

Then, get out your calorie list found in the appendix and add everything up. (I also
recommend Corinne Netzer’s “Complete Book of Food Counts” for an exhaustive listing of over 12,000 foods). If your food intake always varies and you don’t have a typical day, then write down three days worth of recent menus, add them up and divide by three to get a daily average. After you’ve tallied it all up you may be surprised (often unpleasantly) at the amount you've been eating.

Make it a discipline to learn the calorie values of all the foods you eat on a regular basis and commit them to memory. There are probably only about a dozen or so. For foods you eat only occasionally, have your calorie counter book or calorie chart handy to look them up.

Adjust your caloric intake gradually if necessary
It’s usually not wise to make drastic changes to your caloric intake all at once.

After you’ve done all your calorie calculations and determined your optimal calorie level to reach your goal, compare that amount to what you’ve been averaging over the past few months. If your current caloric intake has been substantially higher or lower than your new target amount, then you may need to adjust gradually.

FOR EXAMPLE: if your optimal caloric intake is 2600 calories per day, but you’ve only been eating two meals and 1500 calories per day for the past year, your metabolism may be sluggish from the low meal
frequency and calorie intake.

An immediate jump to 2600 calories per day might actually cause a gain in body fat if your body has adapted to the lower calories. A sudden increase would create a temporary surplus. The best approach would be to gradually increase your calories from 1500 to 2600 over a period of weeks to allow your metabolism to gradually increase.

Simply eat the same foods and the same number of meals, but gradually increase your portions to let your body acclimate. The reverse is also true; if you’re eating a lot more than your recommended amount, it may be wiser to gradually reduce your calories than to drop them suddenly. Cutting too many calories too quickly often causes diet relapses because the change is too dramatic for some people to handle.

- Calculate your Daily Calorie Needs or TDEE

- Create a personalized zig-zag rotation

Click on the following link:


Edited by: JAZZID at: 1/5/2012 (19:04)

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