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Old 09-12-2010, 05:40 PM   #1
Sean J Hunter
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Need help jogging my memory on Zone principle for lean muscel gains

Hey guys, I was zoning for about a year there and have just moved countries for a crazy 80hpw kinda contract. No time to focus on eating very well or working out for the past 4-5 months...arg!

Things are slowing down so I'm trying to get back into the disaplines.

Looking over my Zone notes and some things have slipped my memory.

Please read and correct where needed.

Protien blocks = lean muscle x 0.9 for high active PT. I normally do 5 dpw of Wendlers 5-3-1 in the AM and CF in the PM.

That equals 18 blocks for me at my current 175# at 20%BF (estimated)

So I'm looking at P18-C18-F36
(This incl 18 Blocks of fat hidden in protien - I count calories not blocks)

From memory I go to a 4x on fat not the normal 2x to basically maintain my weight. (The 2x Fat ratio is if you're trying to loss Fat)

I think I have that all correct, now here it gets a bit fuzzy.

I want to go from my 140# lean muscel upto around 160# lean over the next 12 months. I dont mind putting on the chub and then once I'm at 160# dieting to drop the fat down to 15%

So do I just add Fat Blocks or should I increase Protien blocks (and therefore Carbs as well) to help with muscel gain. Obviously lifting heavy is vital here as well.

So my maintainence looks like = 18-18-74(4x)

To gain lean do I increase the fat blocks to get 500 more calories a day so something like this 18-18-92(5x) (18 extra blocks of fat)

Or do I increase the protien (and therefore carbs to balance)? Looking something like this 22-22-74(3.5x) kinda thing.

To gain lean muscel I obviously need to lift heavy but do I increase Calories by Protien (and carbs for balance) or Fat?

Another option is just eat my regular 18-18-74 and then add in GOMAD? but this is inline with my Protien increase option

Advice appreciated

Sean

Last edited by Sean J Hunter : 09-12-2010 at 05:43 PM.
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Old 09-13-2010, 08:13 AM   #2
Shane Skowron
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Re: Need help jogging my memory on Zone principle for lean muscel gains

I'm not sure why anyone would want to use the Zone diet to put on weight.
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Old 09-13-2010, 09:16 AM   #3
Larry Hotchkiss
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Re: Need help jogging my memory on Zone principle for lean muscel gains

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Originally Posted by Shane Skowron View Post
I'm not sure why anyone would want to use the Zone diet to put on weight.
Eating the macro ratios has its benefits. No one says that if your trying to gain weight you cant eat more blocks and keep ratios in tact.
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Old 09-13-2010, 09:48 AM   #4
Shane Skowron
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Re: Need help jogging my memory on Zone principle for lean muscel gains

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Originally Posted by Larry Hotchkiss View Post
Eating the macro ratios has its benefits.

And what are they?
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Old 09-13-2010, 10:58 PM   #5
Sean J Hunter
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Re: Need help jogging my memory on Zone principle for lean muscel gains

OK guys, I personally went from a healthy diet to a healthy zoned diet a felt the tangible difference in my energy levels. That's good enough for me. The Zone diet is primarly to decrease insuline and glocogen spikes which drag at your energy levels.

The good Dr himself says you can stray anywhere between 0.6 to 1.0 ratio of protien to carbs but that 0.75 is best.

I don't geek out on it, but I try to follow it.

So thanks for the digression and the answer to my question is?...

To gain weight do I increase my blocks of carb and protien or do I jusy increase fat?
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Old 09-14-2010, 02:26 AM   #6
Rene Forestier
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Re: Need help jogging my memory on Zone principle for lean muscel gains

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Originally Posted by Sean J Hunter View Post
OK guys, I personally went from a healthy diet to a healthy zoned diet a felt the tangible difference in my energy levels. That's good enough for me. The Zone diet is primarly to decrease insuline and glocogen spikes which drag at your energy levels.

The good Dr himself says you can stray anywhere between 0.6 to 1.0 ratio of protien to carbs but that 0.75 is best.

I don't geek out on it, but I try to follow it.

So thanks for the digression and the answer to my question is?...

To gain weight do I increase my blocks of carb and protien or do I jusy increase fat?
Maybe try to dig up Robb W's 42 Ways To Skin the Zone article...I think he had a prescription for weight gain.

I would up all macros...to the prescribed block amt for the DESIRED weight and multiply fat up until you see fat gain then dial it back down.
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Old 09-16-2010, 10:16 PM   #7
Sean J Hunter
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Re: Need help jogging my memory on Zone principle for lean muscel gains

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Originally Posted by Rene Forestier View Post
Maybe try to dig up Robb W's 42 Ways To Skin the Zone article...I think he had a prescription for weight gain.

I would up all macros...to the prescribed block amt for the DESIRED weight and multiply fat up until you see fat gain then dial it back down.
Great thanks Rene,

I forgot about Robs 42 ways...I've got it saved around here somewhere.

Cheers
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