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.
