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The Zig Zag Meal Plan is meant for those striving to be stronger and leaner in 30 days. If you are looking to maintain your weight or gain weight, follow the guidelines I have below the zig-zag and see how you feel. 

30 day meal plan


I typically recommend purchasing a scale that measures body fat percentage like Renpho bc it is inexpensive and allows you to focus on your composition change, not your scale weight.  The Renpho is $30 and stores your progress in an app via Bluetooth on your phone. Choose athlete mode even if you do not consider yourself an “athlete”. 

  • All sources of "carbs" are derived from Low glycemic carbs and do not count vegetables as carbohydrates, please.  Try to have vegetables at all meals.  
  • Have at least 4 meals a day including protein and a vegetable.  Ideally, 5-6 meals about 3 hours apart if you are awake that many hours a day. 
  • Carbohydrate servings are around 1 cup cooked or around 50g of carbs per serving.
  • Move your body every day. Include 2 active rest (look up active rest articles if this is not something you are familiar with) days a week. So basically, even if it’s restorative yoga or stretching. … Move.


Guidelines for those wanting to maintain their body weight…

Here is what might work great to get you feeling fueled enough to push through and get you stronger and sexier :)

Get an app like “My Fitness Pal” to be able to log in and track your intake so you can see what you are actually consuming for a few days. Unless you have a lot of experience with nutrition, it’s tough to know if you are actually consuming enough or too much. These apps allow you to set a goal for calories and macronutrients like protein, carbs, and fats.

To calculate your approximate calories needed per day, a good method is to take your weight and multiply it by 16


  • You weigh: 200 lbs X 16 calories = 3,200 calorie per day.
  • Or if you weigh 125 lbs. x 16 = 2,000 calories per day.


What should you use for daily protein intake if you are wanting to increase your muscle mass? 

If you have the Renpho scale use the muscle mass or lean mass as a guide for how many grams of protein to consume. You could use either a 1:1 ratio or 70% of it. Example: If your lean mass is 105 lbs you could use 105 grams per day as a guide.  Or you could start using 70% of it which could be calculated like this: 105 lbs of muscle mass X 0.70 = 73.5. increasing protein intake is great to help satiate hunger, and increase or maintain your muscle mass.

An even easier way to set your macros is to use percentages on the My Fitness Pal app.  You could try a few different ratios and see what you feel and perform best with.

Here is a percentage split that seems to work well to gain strength and stay lean:

  • 25 percent protein.
  • 20 percent fat.
  • 55 percent carbs.




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The materials on this site are for general information only and are not intended nor implied to be a substitute for professional medical advice. Always consult a healthcare provider to determine the appropriateness of the information for your situation and any questions.

The techniques, suggestions, and content expressed on this website are intended to be general information only. The author, Cristie Besu is not recommending medical advice of any kind, nor does she intend for any information on this website or within the materials provided to replace medical advice, diagnosis, or treat, or cure any health issue such as a disease, condition, or illness.

Before beginning any nutrition and/or exercise program or changes, one must consult with their doctors or other licensed physicians and receive full clearance. The author, Cristie Besu claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the content on this website.

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