Monday 8/3/15 Training and The Zone Diet

Strength

 

EMOM 15

3 TnG Power Cleans

 

*Ball Park Numbers to Aim For*

 

Beg-45-95lbs

Int 65-135

Adv 95-185

 

 

Conditioning

 

AMRAP 8

 

4 Strict Handstand Push Ups

6 Strict Knees to Elbows

80ft Handstand Walk

 

Scaled

 

AMRAP 8

 

4 Strict Handstand Push Ups (on box)

6 Strict Knees to Elbows (on floor)

8 Plate Walks (wall or box)

 

 


 

 

 

Introduction to the Zone Diet

 

Eating quality foods while simultaneously having the perfect quantity for you

 

Meat and Veggies, Nuts and Seeds, Some Fruit, Little Starch, No Sugar (MV,NS,SF,LS,NS)

 

 pyramid

 

If you have been following the (MV,NS,SF,LS,NS) way of eating you are heading in the right direction.

 

When the conversation starts about what someone should be eating this is always the first place to start.

 

Nutrition is the most important when it comes to health and fitness and getting someone eating the right foods is always the first step.

 

Once you are getting the right foods in the fridge and on to your plate…almost always the next questions are how much do I eat, what should a meal look like, am I eating too much or too little.

 

In comes the zone

 

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).

 

zone 403030 

 

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:

 

14 blocks for men

11 blocks for women

 

If you want to be a little more exact on where to start we can do some measurements to get you eating the right amount of blocks a day.

 

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 14 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

 

 

 Block examples

 

 

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

 

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!

 

 

 


 

 

Articles

 

The Zone Diet Explained-CrossFit Impulse

 

 

How much to eat?