Easy way to start the Zone

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
wfs http://www.simplefit.org/nutrition.html

Hope that helps

Cheers!

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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08-02-2007, 07:06 PM	#1
Mike Griffith Member Profile: Join Date: Jan 2006 Location: Denver Colorado Posts: 81	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).

08-03-2007, 05:47 AM	#2
Cal Jones Member Profile: Join Date: Mar 2007 Location: London England Posts: 795	Thanks Mike. All that measuring is what puts me off the Zone!

08-03-2007, 07:45 AM	#3
Kevin McKay Member Profile: Join Date: Feb 2006 Location: albany ca Posts: 1,110	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 wfs http://www.simplefit.org/nutrition.html Hope that helps Cheers!

08-03-2007, 11:35 AM	#4
Kevin Perry Member Profile: Join Date: Dec 2005 Location: Simpsonville SC Posts: 341	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.

08-03-2007, 01:17 PM	#5
Mike Griffith Member Profile: Join Date: Jan 2006 Location: Denver Colorado Posts: 81	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.

08-03-2007, 08:41 PM	#6
Kevin McKay Member Profile: Join Date: Feb 2006 Location: albany ca Posts: 1,110	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."