- energy boost
- reduced fatigue
- Increased healing and recovery.
- pain reduction
- Increase lean muscle
- decreased weakness
- Increased fat loss
- Decreased loss of muscle mass
- increased strength
1800 calories – 200 calories = 1600 calories on ZIG restricted days
1800 calories + 200 calories = 2000 calories on ZAG recovery days
The net average is 1800 calories, the fat loss is much greater than that and so are the lean body mass gains in the process. Website design By BotEap.comZIGZAG for muscle development using 2000 calories Website design By BotEap.com2,000 calories + 200 calories = 2,200 baseline calories
2,200 calories – 200 calories = 2,000 restricted ZIG days
2,200 calories + 200 calories = 2,400 ZAG days of recovery
The net average is 2,200 calories; the lean muscle gain is greater than that along with the side effect of fat loss Website design By BotEap.comThis is all well done for you, but you still need to know what ratio of primary macronutrients works for you. That is different for everyone and it will change from goal to goal, from season to season. Website design By BotEap.comSimple fat loss math will suggest that you eat less carbs than you do today to lose fat. You can slightly increase your protein and healthy fat intake to offset the calories from carb restriction and experience greater fat loss while eating the exact same calories you did last week. Website design By BotEap.comI would only suggest swapping 100-200 carb calories for protein and fat at a time and give it 1-2 weeks to assess the net results. Once you feel that you are satisfied with your fat loss results or that you are at a sticking point, you should consider a ZIGZAG strategy. Website design By BotEap.comIf you are just starting out and have no idea where to feed your machine or what ratios to eat and how to implement the ZIGZAG nutrition method, try this simple math: Website design By BotEap.com200 pounds – 20% body fat = LBM (Lean Body Mass)
200 pounds – 40 pounds of body fat = 160 pounds LBM
160 pounds LBM x 10 calories per LBM = 1600 calories
ZIG days (-200 calories) = 1400 calories
ZAG days (+200 calories) = 1800 calories
This may sound lower than what you’re used to, but remember that the goal is fat loss and maintenance of lean muscle and you can’t lose fat while eating too many calories. Website design By BotEap.comThe ratio I would recommend starting with is 40% protein, 30% carbs, and 30% fat. Website design By BotEap.com1400 calories ZIG days
Protein = 560 calories / 140 grams
Carbohydrates = 420 / 105 grams
Fat = 420 / 46.6 grams Website design By BotEap.com1800 calories ZAG days
Protein = 720 calories / 180 grams
Carbohydrates = 540 / 135 grams
Fat = 540 / 60 grams Website design By BotEap.comNow that you know how to do this for fat loss, you can do the same process for muscle building, but instead of multiplying your LBM x10 calories, you’ll use x12-15 calories per LBM. To stay lean try the same ratios, this will ensure a lean body muscle building experience without adding unwanted fat. Website design By BotEap.comOf course there are those who claim to be hard gainers, many are too lazy to work hard enough on their nutrition, exercise and supplementation programs, but even they will be surprised by using a ZIGZAG method for lean body gains. Gone are the days of raw MASS dropping all lean attributes, but if you need that kind of program, there are places and merits for that too. Website design By BotEap.comI love knowing that it all comes down to 2 things with nutrition. Simple Science = Math and Personal Choices = Art of creating a program that works for you. Most of the simple science is available to you, just choose wisely and make the right ratio, meal times, and food choices that work for you. Website design By BotEap.comPut ZIGZAG programs to work for you. You can go between the fat loss, muscle building, MASS program every week or month and notice incredible fat loss and lean muscle gains. Website design By BotEap.comI mentioned ZIGZAG from the primary macronutrients and this can have amazing results for you too, but it’s a bit trickier to suggest here and leads me to another article to increase your lean body lifestyle, fat loss and muscle building goals. Website design By BotEap.comRemember when 90% of the world ZIG to the beat of 1 strategy, it’s time for you to ZAG and make a difference. 90% of the time, the 10% who run the wrong way are successful in their endeavors.