Monthly Archives: May 2016

The Zone Diet with Whole30 Foods

Introduction to the Zone Diet

 

Eating quality foods while simultaneously having the perfect quantity for you

  

The Zone Diet is a lifestyle diet that measures out macronutrients in what is called blocks.

 

The baseline for the plan has you eating 40% of your food coming from carbohydrates(veggies, fruits, little starch), 30% from protein (meats), and 30% from fat (nuts, seeds, and oils). 

 

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In the zone you don’t count calories you count blocks.

 

Here is a breakfast example

 

1 block of protein-1 egg

1 block of carbohydrates- ½ cup of blueberries

1 block of fat-3 almonds

 

You may be thinking, “that doesn’t look like very much food” and you are right. In zone everyone has a block count that they would eat each day.

 

Depending on your height, weight, and activity level will determine how many blocks you eat per day.

 

A good place to start without doing any measurements is:

 

 zone-chart

  

Too Little Food

If you were hungry (or sluggish in workouts) you would add in a block until you feel IN THE ZONE!

 

Example for men- if in the first 2 weeks you feel tired or hungry while eating 16 blocks a day you would just up to 15 blocks. After another week or two if you feel the same jump up another block.

 

Or

 

Too Much Food

If you constantly feel full and the scale isn’t dropping by 1-2lbs per week you lower the blocks by 1 block per day.

 

Example for women-if you are eating 11 blocks per day and after 2 weeks you haven’t lost 2-4lbs then you would drop your blocks to 10 blocks a day. And retest again after a week or two.

 

 

Using women as an example here on how you would plan out your day of eating might look like this.

 

Breakfast

3 blocks of protein

3 blocks for carbs

3 blocks of fat

 

Snack

1 block of protein

1 block of carbs

1 block of fat

 

Lunch

3 blocks of protein

3 blocks of carbs

3 blocks of fat

 

Snack

1 block of protein

1 block of carbs

1 block of fat

 

Dinner

3 blocks of protein

3 blocks of carbs

3 blocks of fat

 

The point here is to have all 3 macronutrients (protein, carb, fat) in each meal in the correct block amount.

 

Examples of 2, 3, 4, 5 block meals

(Here is a link of the zone block counter for each block)

 

http://www.drsears.com/resources/food-blocks-zone-diet/

 

For another example, here is what meal might look.

 

3 block dinner

 

3 block protein-3oz of chicken

3 block carbs-3 cups of broccoli, and an apple

3 blocks fat-3 tablespoons of avocado

 

There are a few things you will need eating in the zone.

 

  1. A food scale-Amazon Food Scale
  2. Measuring cups and tablespoon.

 

With these 2 items you can get started in the zone right away.

 

Enjoy the journey of fueling your body with exactly what it needs to build/maintain lean muscle mass, and burn excess fat!

 

Below I linked a few other articles about the zone that are very good, check them out.

 

If you have any questions about the zone, ask away. Knowledge is power and the more you know, the more successful you will be!

 

Friday 5/20/16 Training

Upcoming Events

Team Nutrition Challenge-May 21st

Memorial Day Murph-Monday, May 30th 10:00am


Strength

Max Bodyweight Pull Ups

Then

Max Weighted Pull Ups in 10 Minutes

Conditioning

Partner Workouts

8 Rounds Each

10 Meter Bounding

30m Shuttle Sprint

Thursday 5/19/16 Competition

Upcoming Events

Team Nutrition Challenge-May 21st

Memorial Day Murph-Monday, May 30th 10:00am


Conditioning

For Time

100 Wall Balls 

Run 1 Mile

Team Nutrition Challenge Paleo/Primal Diet

The Rules

Here is what you can and cannot eat for the duration of the Team Nutrtion Challenge

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This is our easy guide to making a plate of food that you can use your eyes/hands to figure out portion sizes!

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If you have any questions feel free to ask them before or after class!

Tomorrow you will get to see our other option of following the zone diet which allows for more foods but also requires you to be more exact on the sizing.

Wednesday 5/18/16 Training

Upcoming Events

Team Nutrition Challenge-May 21st

Memorial Day Murph-Monday, May 30th 10:00am


Strength

7×5 Deadlift

Conditioning

Tabata 

Russian Kettlebell Swings

Ring Row

Tuesday 5/17/16 Training

Upcoming Events

Team Nutrition Challenge-May 21st

Memorial Day Murph-Monday, May 30th 10:00am


Strength

7-7-3-3 Push Press

Conditioning

Partner Workout

3 Rounds For Time Each

15 Front Squats

15 Push Press

15 Sit Ups

Monday 5/16/16 Competition

Upcoming Events

Team Nutrition Challenge-May 21st

Memorial Day Murph-Monday, May 30th 10:00am


Conditioning

“Helen”

3 Rounds For Time

400 Meter Run

21 Kettlebell Swings

12 Pull ups

Saturday 5/14/16 Training

Upcoming Events

Golf Tournament-Saturday, May 14th 10:00am

Team Nutrition Challenge-May 21st

Memorial Day Murph-Monday, May 30th 10:00am


Conditioning

Partner Workout

3 Rounds For Time

50 Deadlifts

40 Pull Ups

30 Shoulder to Overhead

800 Meter Run

Friday 5/13/15 Competition

Upcoming Events

Golf Tournament-Saturday, May 14th 10:00am

Team Nutrition Challenge-May 21st

Memorial Day Murph-Monday, May 30th 10:00am


Conditioning

“Nasty Girls”

3 Rounds For Time

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans

Thursday 5/12/16 Training

Upcoming Events

Golf Tournament-Saturday, May 14th 10:00am

Team Nutrition Challenge-May 21st

Memorial Day Murph-Monday, May 30th 10:00am


Strength

15 Minutes Build To Heavy

8 Bench Press

Conditioning

3 Rounds For Time

30s L-Sit

400 Meter Run

15 Burpee Pull Ups