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Old 12-15-2008, 07:09 PM   #1
Gayle Jordan
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Question Are you a "ZONE MASTER"? I need YOUR HELP!

Ok I need some help from the "ZONE MASTERS"

I've been READING info from this site www.zonediet.com and even went out and got this book "What to Eat in The Zone" but I still have QUESTIONS

I hope someone can help

On the zonediet.com website I took the "Zone Block & Body Fat Calculator"
Which came up with the below info....

Body Fat %: 50.00
Body Fat Weight (lbs): 100.00
Lean Body Mass (lbs): 100.00
Daily Protein Requirement (g): 77.00
or # of Blocks of Protein: 11
# of Blocks of Carbohydrate: 11
# of Blocks of Fat: 11

So then I went to the "Quick Start Guide"
http://www.zonediet.com/EATING/Quick...8/Default.aspx
Which breaks down "Zone Blocks"

So here's where I need help...
Below is a Sample Meal plan of what I would pick to eat...
But they are only "One Blocks"

In "Blue" are the "3 Blocks" totaling 11P, 11C, and 11F
with on the Oatmeal & Yogurt...

Am I doing this right?

Thanks in ADVANCE for any help you can give!!!

Take Care!
gayle in VA

*******************

2 Egg whites "1 Block"
cup Grapes "1 Block"
Oatmeal ? "1 Block"

Yogurt ? "1 Block"
1/2 apple "1 Block"
3 almonds "1 Block"

1 oz. Turkey, ground "1 Block"
1 cup Asparagus (12 spears) "1 Block"
2 Cashews "1 Block"

1 string cheese "1 Block"
1/2 apple "1 Block"
1/2 teaspoon natural peanut butter "1 Block"

1 oz. Chicken breast, skinless "1 Block"
2 cups Spaghetti squash "1 Block"
2 Cashews "1 Block"

***********************

6 Egg whites "3 Block"
1 cup Grapes "3 Block"

Oatmeal ? "1 Block"

Yogurt ? "1 Block"
1/2 apple "1 Block"
3 almonds "1 Block"

4 oz. Turkey, ground "3 Block"
3 cup Asparagus (12 spears) "3 Block"
6 Cashews "3 Block"

1 string cheese "1 Block"
1/2 apple "1 Block"
1/2 teaspoon natural peanut butter "1 Block"

3 oz. Chicken breast, skinless "3 Block"
6 cups Spaghetti squash "3 Block"
6 Cashews "3 Block"
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Old 12-15-2008, 07:28 PM   #2
Amber Mathwig
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Re: Are you a "ZONE MASTER"? I need YOUR HELP!

Hi Gayle! Glad to see you are staying on track during this difficult time.

It looks like you are keeping things pretty simple, which is a good idea until you spend some time in "the zone."

3 blocks of cooked oatmeal would be 1 cup, but if you are also having grapes - then you would probably only want 1 block of oatmeal (1/3 c.) and two blocks of grapes (1 cup) or vice versa. Don't forget your fat for your morning meal!

1/2 cup of plain yogurt is one block and one carb (double check the nutrition label). Personally, when I was still doing dairy, I got more bang for my 1 block snacks by having 1 block of cottage cheese (1/4 c) over 1 block of fruit (usually apple or peaches). Mmm, reminds me that almonds and cottage cheese taste really good together.

Good luck with the numbers! I am also willing myself to do a strict zone this week, even if it means "zoning" my cheat foods. I have already done the math on 1 Girl Scout Samoa Cookie (1 carb, 3 fat), but still don't want it bad enough to use up my precious fats.
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Old 12-15-2008, 08:03 PM   #3
Amber Mathwig
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Re: Are you a "ZONE MASTER"? I need YOUR HELP!

On second thought, regarding the spaghetti squash (which I adore), ditch a cup that and replace with 1/4 c. onions (1/2 block) and 1/4 c. sundried tomatoes (about 1/2 block). Also ditch the cashews, and saute the above in some oil, flavor with garlic and basil and throw a handful or two of spinach in...then mix with your chicken and squash.

Sorry for the unsolicited recipe, I haven't had the opportunity to cook in 3 months and have been having a lot of food fantasies.
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Old 12-15-2008, 08:31 PM   #4
Gayle Jordan
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Thumbs up Re: Are you a "ZONE MASTER"? I need YOUR HELP!

Quote:
Originally Posted by Amber Mathwig View Post
Sorry for the unsolicited recipe, **THANKS Amber sounds GREAT!!!**

You said... "(double check the nutrition label)"

Is there a DE-CODER for the nutrition label?

How much Protein = 1 Block etc....

Sorry didn't see this any where
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Old 12-15-2008, 08:35 PM   #5
James Napier
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Re: Are you a "ZONE MASTER"? I need YOUR HELP!

I found the zone to be carb heavy and difficult to figure out how much protein I really needed so instead I modified it a bit for my 6' 210# frame. Look up all foods on calorieking.com or similar to find the grams of fat, protien and carbs, track in a spreadsheet. I read about a team that crossed the continent in the late 1800's, wish I could find it now, but they found they could exist on 1.2g protein per kg of bodyweight. Futher readings found some research that suggested 50g carbs needed for muscle glycogen replenishment. So, while trying to lean out I'm aiming for those two numbers plus little fat. I'll add fat when I get too lean or under perform. I know I should find these links and post them but until then, I just wanted to post my example of leaning out while increasing performance; down to 195# after 10 weeks; still leaning out and increasing performance, setting new PRs.
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Old 12-15-2008, 08:52 PM   #6
Amber Mathwig
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Re: Are you a "ZONE MASTER"? I need YOUR HELP!

The zone usually tells you to focus on the main macronutrient of the food - protein, carb or fat. This is easy to figure out for most natural foods. Once a food starts going through processing though, some of the protein/carb/fat numbers start getting closer together.

1 block of protein equals 7g. 1 block of carbs equals 9g.

Stonyfield Farm 6 oz plain yogurt has 8 proteins, 12 carbs - so with a little bit of rounding you have 1 protein/1 carb.

This is going to come into play also if you eat frozen meals and the like.
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Old 12-15-2008, 09:50 PM   #7
Frank E Morel
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Re: Are you a "ZONE MASTER"? I need YOUR HELP!

a simple ..fool proof plan to the zone is the
wfs
http://www.amazon.com/gp/offer-listi...3/ref=dp_olp_1

written by people that worked with sears when he was creating the diet plan.

Its simple..
there is a lesson plan of figuring out the blocks.. with a couple of exercise questions.

then a personal calculation chapter for figuring out your block requirements.

then a chapter of what your block menu needs to be based on activity level

menu

recipes that are easy.

worth the 99 cents and 3 bucks for shipping.
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Old 12-16-2008, 12:21 AM   #8
John S Park
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Re: Are you a "ZONE MASTER"? I need YOUR HELP!

my opinions

6 Egg whites "3 Block" good but eating 3 whole eggs might keep you more satisfied and you won't miss out on the nutrients
1 cup Grapes "3 Block"
Oatmeal ? "1 Block" drop the oatmeal since you have 3 blocks of grapes in this meal. Maybe add 3 Tbls of Avocado with your eggs or eat 3 blocks of nuts if you don't already cook your eggs in oil.


Yogurt ? "1 Block" Yogurt is a combo item and has one block of protein and one block of carbohydrate so you can either replace with cottage cheese or take out the 1/2 apple.
1/2 apple "1 Block"
3 almonds "1 Block"

4 oz. Turkey, ground "3 Block"
3 cup Asparagus (12 spears) "3 Block" 12 spears of asparagus is actually 1 block, so you would need 36 spears. Maybe take two of the blocks to add other veggies like broccoli or something that will fill you up longer
6 Cashews "3 Block" Not sure if it is right, but the CFJ 21 chart says that 3 cashes = 1 block, so you can eat a couple more

1 string cheese "1 Block"
1/2 apple "1 Block"
1/2 teaspoon natural peanut butter "1 Block"

3 oz. Chicken breast, skinless "3 Block"
6 cups Spaghetti squash "3 Block"
6 Cashews "3 Block"

if you don't already have the issue, crossfit journal 21 is free and available for download if .pdf here http://library.crossfit.com/free/pdf...ue21_May04.pdf (wfs)

There is a block chart for many food and several sample menu ideas. Good luck!!
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Old 12-16-2008, 08:26 AM   #9
Gayle Jordan
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Thumbs up Re: Are you a "ZONE MASTER"? I need YOUR HELP!

Quote:
Originally Posted by John S Park View Post
crossfit journal 21 is free and available for download if .pdf here http://library.crossfit.com/free/pdf...ue21_May04.pdf (wfs)

There is a block chart for many food and several sample menu ideas. Good luck!!

WOW!!!
THANK YOU John & Amber
Both of you have been a HUGE HELP!!!!
THANK YOU!!!!


I plan to start doing a "Forum" type thing on my website...
It's not ready yet but should be soon


I'm going to post my daily meals as well as my WOD's

THANKS AGAIN!!
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Old 12-17-2008, 07:10 AM   #10
Jakub Kruhlik
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Re: Are you a "ZONE MASTER"? I need YOUR HELP!

Quote:
Originally Posted by James Napier View Post
I found the zone to be carb heavy and difficult to figure out how much protein I really needed so instead I modified it a bit for my 6' 210# frame. Look up all foods on calorieking.com or similar to find the grams of fat, protien and carbs, track in a spreadsheet. I read about a team that crossed the continent in the late 1800's, wish I could find it now, but they found they could exist on 1.2g protein per kg of bodyweight. Futher readings found some research that suggested 50g carbs needed for muscle glycogen replenishment. So, while trying to lean out I'm aiming for those two numbers plus little fat. I'll add fat when I get too lean or under perform. I know I should find these links and post them but until then, I just wanted to post my example of leaning out while increasing performance; down to 195# after 10 weeks; still leaning out and increasing performance, setting new PRs.
I'm not quite sure this is correct. If anything it would be 1.2g per kg of lbm.
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