It has been a crazy week! 各种加班，各种突发事件，well，幸亏有这个workout plan，否则真心顶不住了。

本周继续调整饮食，高蛋白，低碳水。实践 zig zag饮食法，我采用的是三天低卡，两天高卡。

悲催的事情在周五发生了，MC提前了10天。查了些资料，总结原因如下：
1）运动强度增强之后 通常姨妈出走
2）工作压力大

MC提前，量少，这是姨妈出走的前奏，敲响警钟啊，补气血啊！

运动方面，基本按照计划进行，跟上周一样，周五zumba没能去。周六MC休息。

In 08 还是很挑战，逐渐琢磨到一些动作的精髓，真是每个动作都是让人力竭。
负重深蹲增加到每个哑铃15lbs，20个一组，做五组。
headstand 可以慢慢不靠墙 坚持半分钟


下面是zig zag饮食法的介绍
Zig-Zag Carb Cycling Diet For Fat loss
Zig-Zag循环饮食法高新陈代谢减脂

来自：www.rippednaturally.com
Zig zagging calories for fat loss is awesome! Been doing it for a long time now, I got from 35% bodyfat to 3.5% bodyfat with it, in just a matter of 4 months, that is MUCH faster than just eating low calories most of the time! Plus I maintained ALL my muscle in the process. This is (I believe) the secret to getting ripped fast! So read carefully..

Zig Zagging(急转)卡路里法减脂法十分神奇！ 通过这个方法，我在4个月里面，体脂率从35% 降到了3.5%。 这比一直吃低卡饮食快多了！ 而且在这个过程中，我没有失去一点肌肉。我相信这就是快速减脂的秘密！ 所以请仔细阅读下面的内容
The best zig zagging method I have came up with is to eat low calories for 2-3 days, then high calories for 2-5 days, then repeat. On the high days, you generally increase your complex carb intake, and fat intake (near the end of the phase) as well, protein should remain the same on both high and low days. Reading down below on this page you will get a better understanding of how to do "Clean Bulking". that refers to getting and staying lean all the time while gaining muscle at the same time.
最好的zig zagging方法是：
低卡2-3天，
然后高卡2-5天，
重复。
在高卡日，逐渐增加复合碳水化合物的摄入，在阶段末期，逐渐增加脂肪摄入，而蛋白质的摄入在高低卡日持平。
继续读你会进一步理解如何做 "Clean Bulking（膨胀）"， 关于如何做到和保持一直瘦而且同时增肌。

The main way this diet works is the zig-zagging of the starchy carbs, where we avoid starchy carbs (like bread, pizza, pasta, potatoes, rice) during the low days and only eat them during the high days, this enables your metabolism to run smoothly all the time (even during the low days), and keep the hormone insulin low during the low days so fat loss will occur. Muscle maintenance is also there thanks to all the high days and the carb load meals.
这种饮食奏效的主要方法在于 淀粉类碳水化合物的Zig-Zaggging,如，面包，披萨，意大利面，土豆，米饭等。
我们在低卡日要避免的淀粉类食物。
而在高卡日吃它们。
这样能够让你的新陈代谢在所有的日子正常运转，保持荷尔蒙激素低在低卡日，那样脂肪就会燃烧。
而肌肉的保持也多亏了在高卡日淀粉碳水化合物的摄入。