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Q & A with Tom Venuto

Q: Tom, I've been following your Burn the Fat, Feed the Muscle (BFFM) program and using the carb cycling (aka zig zag) method. How long should it take to see results from cycling the carbs? I am just on my fourth day but I am curious as to what to expect. I am starting out with the basic guideline of 3 days low 1 day high and the macronutrient ratios suggested in BFFM. I am wondering how long to give it before knowing if I have to tweak the ratios. I am 5"2" and weigh 124 lbs. My beginning weight, 22 months ago, was 176 lbs. Now I'm trying your carb cycling method to shed the last of the stubborn fat that's "hanging" around.

A: Carb cycling has been a "secret weapon" fat loss trick of bodybuilders for decades. It's one of my personal favorite methods as well.

It Works! However, what carb cycling can and can't do and how to use carb cycling most effectively are very misunderstood subjects.

When you've just started carb cycling and you're wondering if it will work at all, when it will start working, how long it will take to work and what kind of results you can expect, it's important to set your expectations properly...

So let's talk about typical results first.

How Much Fat Loss To Expect Normally

If you have my Burn the Fat, Feed the Muscle book or if you've read any of my articles about weekly fat loss goals, you'll usually see me quote figures like this:

Average/Typical Fat Loss

1/2% body fat per week

1-2 lbs of body weight per week

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