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Please Note: Robert Ferguson, CFT is not a Registered Dietitian — Policy Statement
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Use the zig-zag approach that has you decrease your caloric intake by 2 calories per pound of lean muscle mass for four to five days and then increase 2 calories per pound of lean muscle mass from your original daily caloric intake for the remaining two to three days. At the end of the month you should adjust your caloric intake to account for the leaner you. This approach is best in order to loose fat and extra body pounds. The diet will not frustrate you or cause your fat loss results to level off, because increasing your caloric intake over the two day period will jump start your metabolism. This plan should be based on your daily caloric intake value, spread out over 5 smaller meals in order to keep your metabolism running smoothly in order to burn fat efficiently. It is important for you to learn how to manage your calorie intake. Consume a higher calorie meal when you are planning a stressful activity within the next three hours.
Follow the 1 part fat, 2 parts protein, and 3 parts carbohydrate meal plan. Your fats should come from unsaturated fats not saturated or trans fats. Some good sources consist of olive oil and fish oils; you could take supplements in pill form. Your protein intake should be a gram per pound of bodyweight when participating in an exercise routine. Using a protein supplement in powder form will make it easier to fulfill your protein needs. Your carbohydrate intake should consist of low-glycemic carbohydrates such as oatmeal, banana, whole grain pasta, and sweet potatoes.
These recommendations are based on the International Sports Science Association’s (ISSA) approach to nutrition.
Click here to calculate your ideal body weight.
Click here to calculate your ideal body weight.
*Please note that when your calories in=calories expended you are in energy balance. It is in this state that you will gain muscle mass. Consuming an excess of 3,500 calories will result in a gain of 1 pound of fat. A pound of muscle is 2,500 calories; however only fat is gained when your calories are in excess.
Last Updated:
February 9, 2007
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