Make breakfast your largest meal and dinner your smallest

“Eat breakfast like a king, lunch like prince and dinner like a pauper.”

Eat a large breakfast, a small or moderate dinner, and avoid eating late at night. You are much less

likely to store the early morning meal as fat because you’ve been fasting overnight.

you should begin eating early (6:00 a.m. to 7:00 a.m. or earlier), so you

can fit in five to six meals and your last meal falls two to three hours prior to going to

sleep.

Zig Zag Method for eating

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

Low calorie days (15-20% below TDEE): 2240 calories – 3 days

High calorie days (maintenance level): 2800 calories – 1 day

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 create a larger deficit of 25-30% for the low

days and 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

Low calorie days (30% below TDEE): 1960 calories – 3 days

High calorie days (maintenance level): 2520 calories – 1 day

Zig zag rotation to prevent lean body mass loss

Low calorie days (15-20% below TDEE): 2240 calories – 3 days

High calorie days (5% over maintenance level): 2940 calories – 3 days

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. This method is

also effective for breaking plateaus, accelerating slow fat loss, maintaining lean body

mass and preventing sluggish metabolisms from slowing down further.

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.

All About Fat

There are 3500 calories in a pound of stored body fat. In theory, if you create a

3500-calorie deficit per week through diet, exercise or a combination of both, you will

lose one pound. If you create a 7000 calorie deficit in a week you will lose two pounds.

Calculating my Basal Metabolic Rate (BMR) or caloties Maintenance

BMR is the total number of calories your body burns for normal bodily functions,

including digestion, circulation, respiration, temperature regulation, cell construction, and

every other metabolic process in your body. In other words, your BMR is the sum total of

all the energy used for basic bodily functions, not including physical activity.

Calculations:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Activity factor

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or

2 X day training, marathon, football camp,

contest, etc.)

Date: 2 May 11

Age: 33

Weight : 62kg

Height: 163cm

My BMR = 66+ (13.7 x 62) + (5 x 163) - (6.8 x 33)

= 66 + 849.4 + 815 - 224.4

= 1506 calories/day

= 1506 x X 1.55 (moderate exercise/sports 3-5 days/wk)

= 2334.3 calories/day

Quote - CHAPTER 6

The Law of Calorie Balance: The Mathematics of Losing Body Fat

Corollary One of the law of calorie balance

Too much of ANYTHING will get stored as fat - even healthy food.

Corollary Two of the law of calorie balance

Small amounts of ANYTHING - even junk food - will probably

NOT get stored as fat if you are eating fewer calories than you burn up.

The second corollary of the law of energy balance says, if you are eating fewer

calories than you are burning each day (you’re in a calorie deficit), then even if you eat

“junk food,” you won’t store it as body fat.

Don’t try to become better than someone else; become better than you used to be.

In closing, let me share with you the words of former UCLA Bruins basketball

coach John Wooden. Coach Wooden said, “The good Lord in his infinite wisdom, did

not create us all equal when it comes to size, strength, appearance, or various aptitudes.

But success is not being better than someone else, success is the peace of mind that is a

direct result of self-satisfaction in knowing that you gave your best effort to become the

best of which you are capable.”

Don’t try to become better than someone else; become better than you used to be.

Instead of focusing on comparisons, focus on progress and self-improvement. Do the

absolute best you can with what you’ve got and you’ll be able to look at the face in the

mirror everyday and with the pride and self-esteem of a true winner.

continue my efforts! Dont slack!

“Don’t relax your efforts, otherwise it will take you a long time to achieve what you are

after.”