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Mike Griffith 08-02-2007 07:06 PM

I just saw this on the Zone website and thought it might be of some help for those getting started or who think the blocks and measuring too confusing.

Zone meals without measuring
For those who think ithe Zone is too confusing, this chart shows it really is as simple as 1-2-3! With a little practice and desire on your part, the Zone concepts of balance and moderation quickly become automatic and the benefits immediate. In no time, what you put on your plate will be as automatic as looking both ways to cross the street.

1. A typical protein serving fits in the palm of your hand and is no thicker. For most females, this equals 3 oz. of protein, and for most males 4 oz. (Zone snacks usually contain 1 oz. pf protein for both women and men). At first a kitchen scale may be useful to measure the protein which you can soon eyeball at home, restaurants, or on the go.

2. Fill the remainder of your plate with vegetables and some fruits.

3. Don't forget to add a small amount of monounsaturated fat (i.e. olive oil).

Cal Jones 08-03-2007 05:47 AM

Thanks Mike. All that measuring is what puts me off the Zone!

Kevin McKay 08-03-2007 07:45 AM

Good point Mike, the other thing to bear in mind it that choosing quality carbohydrate sources as you mentioned ( fruit and veg ) will give you much more latitude in regards to slop factor.

Here is a little overview I put together
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Hope that helps


Kevin Perry 08-03-2007 11:35 AM

Well that actually helps out a bit. I've always had trouble measuring the right amount of protein in ounces since I don't have a scale.

Mike Griffith 08-03-2007 01:17 PM

Yes this is easy to do. If you look on the FAQ page of the Crossfit website there are some links to Zone information.

After going to FAQ, scroll down to #7 Nutrition, then go to 7.2. “How about a Zone block chart”?

This gives a great list to foods to shop for and how many ounces 1 block is. Using this block chart and the palm measuring method makes portioning your food a piece of cake but don’t eat the cake. Adjust it to your tastes and needs and it makes Zone eating pretty easy and simple.

Then in a little while if you wish one can dial it in even further with measuring and block counting. One easy way to tell if you have the total caloric intake correct is the mirror, how your clothes fit and the scale.

Remember no matter what type of eating program you are on, it is still calories eaten and calories (energy) expended. This holds true if you want to reduce of if you want to gain.

Kevin McKay 08-03-2007 08:41 PM

all due respect to the laws of thermal dynamics here is a great quote from Rob Wolf of the PM that I have personally come to believe from personal experiance

"Whether we are in a caloric deficit or excess the main determinant of body composition is hormonal status. If the case of the paleo eater vs. a high carber, in general the balanced, low glycemic load paleo eater is going to show better hormonal control and consequently better body composition. A caloric excess may be frittered away by uncoupling proteins in the mitochondria. Food is converted to waste heat, however this will only work to a point."

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