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Subject: HELP - Newbie, and sooo confused!

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Christie User is Offline
Posts:3
Newbie
Newbie

04/19/2009 3:29 PM
Hi everyone,

I'm a little confused.

Today is my first day eating "in the zone", and I'm a numbers person, so I crunched all of my numbers, but something just isn't adding up.

I've extremely active/atletic and have a goal of building lean muscle while maintaining my body fat % or dropping it just a hair. I'm shooting for 16-17 blocks a day so that I get adequate protein (calculated by taking my lean body mass of 116 divided by 7 which equals 16.57). I want to be sure I'm getting in 1 g of protein per lb of LBM, and am matching my carb and fat blocks to my protein blocks.

I'm breaking my blocks up into 3 meals of 4 blocks and 2 snacks of 2 blocks

Guess it should help to mention that I'm a 30 YO female, 5'9" w/ an athletic build and a current BF% around 18-20%.

Anyway, I figured out my first day and it looks like this:

Breakfast: 39 Carb/30 Protein/6.5 Fat or BLOCKS 4.32C/4.32P/4.30F - 368 cal
Snack 1: 19 Carb/15 Protein/3 Fat or BLOCKS 2.1C/2.1P/2.0F - 175 cal
Lunch: 33.5 Carb/25 Protein/6 Fat or BLOCKS 3.7C/3.6P/4.0F - 288 cal
Dinner: 36 Carb/29 Protein/6 Fat or BLOCKS 4.0C/4.1P/4.0F - 303 cal
Snack 2: 19 Carb/15 Protein/3 Fat or BLOCKS 2.1C/2.1P/2.0F - 135 cal

TOTALS: 146 Carb/114 Protein/24 Fat or BLOCKS 16.2C/ 16.2P/ 16F - 1,268 cal

Okay, so here's where the confusion comes in - I thought that the Zone was supposed to place your intake at 40% Carbs, 30% Protein, 30% Fat, right?

Well, all of my blocks are almost perfectly equal, BUT, I get the following percentages when I do the math:

146g Carb x 4cal = 584 cal / 1,268 Total Cal = 46% of total
114g Pro x 4cal = 456 cal / 1,268 Total Cal = 36% of total
24g Fat x 9cal = 216 cal / 1,268 Total Cal = 17% of toal

So why are my numbers coming out to 46/36/17 instead of 40/30/30?

I'm sure it's just something that I'm missing or doing wrong, but I can't for the life of me figure out what that might be!!

Can anyone clarify this for me?

Thanks!
Christie in Corpus Christi
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

04/19/2009 3:34 PM
I know what you are missing! You are missing the assumed fat in the protein.

Fat is 3g per block, and you used 1.5g per block in your figures.

The Zone Block system assumes that there will be 1.5 g of fat in each block of protein, and so the fat block is really only 1.5 grams. But, if you eat a fat free protein, then you must double the fat block so that it equals 3g of fat.

Hope that helps!

Cranberrycat

We don't own the earth; we borrow it from our children.


Christie User is Offline
Posts:3
Newbie
Newbie

04/19/2009 3:43 PM
Aha! That makes sense! LOL

I had been totalling all of my intakes and figuring out the blocks that way, so I had counted the fat in my protein toward my fat blocks.

Wow - so I guess I should be taking in closer to 50G of fat a day! That's a LOT more than I'm used to, but I guess it can't hurt to give it a try <img src='http://www.zonediet.com/desktopmodules/ntforums/images/emoticons/smile.gif' height='20' width='20' border='0' title='Smile' align='absmiddle'>

I'll be sure to calculate my totals and figure out my meals using the 3g fat blocks. . .

Thanks for the quick response! It helped a ton.
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

04/19/2009 4:22 PM
Yep, that sounds right regarding the amount of fat. But, just remember, you are going to be getting the majority of your fat from mono-unsaturated sources. Nuts, olive oil, avocado, things like that. And, this amount of fat is basically the same amount that is recommended in the typical American diet, it isn't any more than you should be getting, anyway.

Cranberrycat

We don't own the earth; we borrow it from our children.


Sue K User is Offline
Posts:8674
Zone Expert
Zone Expert

04/19/2009 6:49 PM
Hi Christie!

1 gram of protein per pound of LBM is too much for most people in the Zone unless you're training at the level of an elite athlete (this means training at a high intensity from many hours daily).

Also, the Zone is not solely based on 40/30/30. Here's some info about it from Dr Sears (from DrSears.com):

<<<<Aspirin/ 40/30/30

Q: Dear Dr. Sears:

Do you recommend taking aspirin on a daily basis? Is the Zone the same thing as the 40-30-30 concept?

A: Dear Vicki:

Aspirin can be a useful drug to the Zone Diet. However, the amounts of aspirin I would recommend would be greatly reduced. The typical adult aspirin contains 325 mg. of aspirin, whereas the typical children's aspirin contains 80 mg. of aspirin. If you are taking aspirin as a protective agent against heart attack, then about 20 mg. per day is reasonable amount if you are on the Zone Diet. That's one-fourth of a baby aspirin. However, a far better approach would be to take extra fish oil to get the same benefits as aspirin (and additional ones that aspirin can't provide) without the side-effects. I personally recommend at least 1-2 grams of molecular distilled fish oil per day. [This fish oil recommendation has since been updated due to the advances in fish oil research and production.] I guess the answer to the second part of your question is that the 40-30-30 nutrition concept is the comic-book version of the Zone Diet for dummies. There is no exact calorie description for the Zone Diet, because it is based upon the unique protein requirements for each individual. Furthermore, the protein-to-carbohydrate ratio may have to be adjusted to maximize an individual’s biochemistry as I described in Mastering the Zone. Anyone who describes the Zone Diet as simply 40-30-30 either doesn't understand it or assumes people are completely gullible to believe their simple slogans. I personally have greater faith in the American public. If they are given the correct information, they will make the correct choices.>>>>





sue

Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!


To view my before/after pics and meal photos scroll over this picture and click when the link appears.

Zone Dinner Party (link)
Christie User is Offline
Posts:3
Newbie
Newbie

04/20/2009 10:43 AM
Hi Sue,

Thanks for the advice! I'm following the Zone to a T, and trying to keep all of my meals in perfect "blocks", which results in the 40-30-30 ratio. I am being very careful to use only zone-approved foods though (lean meats, eggs, cottage cheese, lots of veggies, fruit, nuts, oils, natural nut butters, ect).

I'm a former figure competitor, so I'm used to planning and portioning my meals, however I find it much easier (personally, for me) to weigh my food rather than measure it in measuring cups. When I use measuring cups I always end up second-guessing myself about if I had it packed down too much, or not enough - plus I have found that the volume measurements on many packages often do not match the weight measurements, and I find that the weight measurement tends to be more accurate.

I know that this is taking it to "the extreme", but I enjoy calculating my totals the day before and watching all of the numbers fall into place (yes, I'm a numbers nerd!)

Because I weigh my food rather than use the volume-blocks, I first had to figure out how many ounces/grams of each food = a block of carb/protein/fat. This wasn't hard and I know a lot of this info second nature from years of competition diets (not in block form, but as far as how many macros per gram/ounce). I was confused though, and my totals were off b/c I was using 1.5 fat blocks instead of 3. Now that I know to use 3, my numbers are working out perfectly!

On a side note - I'm only on day two right now, but I feel GREAT! I've always followed high-protein, low carb, low fat "body-building type" diets before, but that kind of macro split always leads to massive cravings and feelings of deprivation for me.

After only two days, I can honestly say that I think the Zone will be a much better "fit" for me - I've been full and completely craving-free and forgot how much I LOVE fruit! Additionally, I've had more energy (I'm sure due to the additional carbs). I'm looking forward to monitoring and tracking my progress in mood, cravings, and energy over the course of the first month on the zone - but I can already tell that it's going to be a great month!

As for my protein intake - I am an avid weight-lifter and still working to build muscle. I lift HEAVY (typicaly Olympic-style lifting) 5 days/ week (typically 1 hour sessions), and also Crossfit 5 days/week and Run/Swim/Bike/Elliptical 4-5 days per week. My goal is to continue to build muscle, and improve my athletic performance across the board, so I feel that the 1g protein/1b LBM is justified. Of course, I will listen to my body and adjust accordingly over the course of this first month if I feel that I'm not quite "in the zone". Even w/ the 16 blocks of protein/fat/carbs, my average daily intake is in the 1,400 to 1,500 calorie range and I would not want to drop it any lower considering my activity level and goals of increasing LBM rather than losing weight.
Sue K User is Offline
Posts:8674
Zone Expert
Zone Expert

04/20/2009 11:15 AM
You're welcome Christie!

Glad to hear you feel good after your first day!

sue

Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!


To view my before/after pics and meal photos scroll over this picture and click when the link appears.

Zone Dinner Party (link)
william User is Offline
Posts:11
Aspiring
Aspiring

04/20/2009 1:03 PM
Sue... the 1 gram of protien per pound of LBM too much has me a bit confused? I'm on 18 blocks a day, weigh 260, with 30% fat. As long as I use the zone calculation to figure out my blocks I shouldn't be going over my protien right?

also any idea where to find out if a food is zone friendly? I really wanna incorparate sun chokes ( jersulam artichokes ) into my diet.
Sue K User is Offline
Posts:8674
Zone Expert
Zone Expert

04/20/2009 1:44 PM
Hi william!

You won't go over on your protein requirement as long as the factors you use in the one formula are based on you current LBM and activity level. 1 gram protein per pound of LBM is the amount that's used in the formula when you choose the Elite Athlete activity level for the calculator. The activity factors, which represent grams of protein per pound of LBM, are Sedentary 0.5, Light 0.6, Moderate 0.7, Active 0.8, Very Active 0.9, Elite 1.


sue

Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!


To view my before/after pics and meal photos scroll over this picture and click when the link appears.

Zone Dinner Party (link)
Karen User is Offline
Posts:868
Zoner
Zoner

04/20/2009 5:30 PM
Welcome to the Zone, Christie! So glad the Zone is a good fit for you!

I just said in an e-mail earlier today to a small group of Zoners that weighing food is a more accurate way of measuring food. I haven't started a list yet, but am planning on working on one. Did you by any chance do your list in a spreadsheet and use the quantities (pre-converted to weight) from the food block list on this website? If yes, would you mind sharing it?

I wish you much success and hope you achieve your goals. Keep us posted on your progress!

Happy Zoning!
Karen
gilda User is Offline
Posts:4
Newbie
Newbie

04/24/2009 8:42 AM
Hi you all,
I need your advice,please. The last ten years I was succesfully using a way of eating created by Dr. R. Geller It consisted of 2 meals with equal amounts of low carb food and proteins and a reward meal with high carb food and protein plus exercise.My weight during that period was between 128-130Lbs. Right now I.m overweight. My weight is 142lbs,my height is 5.3 and I'm moderately active.I have a a BMI of 25.6. I tried the hipocaloric and the Atkins diet, which is the way I'm eating now, but I don't feel good. I can't get my weight down and have carb creavings. Yesterday I think i got hypoglecemic eating 59 grams of carbs. The thing is I'm scared To do the zone diet. I think I've messed a lot with my body. What do you advise me?
Gilda
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

04/24/2009 9:11 AM
Gilda, don't be afraid. The Zone will help you to regulate your blood sugar and will reduce the hyper/hypoglycemic response. It moderates things.

Cranberrycat

We don't own the earth; we borrow it from our children.


gilda User is Offline
Posts:4
Newbie
Newbie

04/27/2009 2:15 PM
Thanks Cranberry,
I have another question. Do I have to necesarily use the zone guide food block to choose my food. Can't I only do only the eyeball counting?
Gilda
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

04/27/2009 7:30 PM
It depends on how precise you want to be. Many people have done just fine following the eyeball method, while others feel they need more precision, and feel more comfortable using the block method. It is up to you.

Cranberrycat

We don't own the earth; we borrow it from our children.


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Dr. Barry Sears, PhD.Dr. Barry Sears is a leading authority on the dietary control of hormonal response. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 30 years to the study of lipids. He holds 13 U.S. Patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease.

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