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Subject: How To Utilize Blocks?

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Heath User is Offline
Posts:5
Newbie
Newbie

09/04/2009 7:38 PM
Hi everyone. I have known about the zone for quite a while now. I loosely applied it earlier in the year and had a good deal of success. Crossfit probably didn't hurt. Well now, after a few injuries and a bad bout of the flu, I have taken a big step back. I tried looking for this on the forums, but I missed it. I am sure it is there so I apologize beforehand for repeating a question that may have already been covered.

I am trying to become more dedicated to the zone and I need your help. After using the calculator I found that I need 23 blocks of protein. I am only 5'6". I weigh 190 lbs, and I am 17% body fat. How can I possibly spread 23 blocks of everything across the day? I have decent size hands, but they aren't huge! Even if I did 6 blocks of protein a meal, that would leave me with 5 blocks to use in snacks. Would 6 for breakfast, 3 for a snack, 6 for lunch, 6 for dinner, and 2 for a snack before bed work? Any help or advice would be great. Thanks in advance.
Sue K User is Online
Posts:8668
Zone Expert
Zone Expert

09/04/2009 9:00 PM
Hi Heath,

Try 3 5-block meals, 4 2-block snacks. You're not limited to only 2 snacks a day; you can divide your snacks as you wish, as long as one is eaten at bedtime.

Also, it looks like you've used the Elite activity level. You haven't detailed your currnent type and amount of activity, but from your limited descritpion, Elite sounds inappropriate.


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)
Heath User is Offline
Posts:5
Newbie
Newbie

09/04/2009 10:55 PM
Thanks Sue! I appreciate the insight. I didn't realize I had the liberty to add that many snacks. I guess that means I can eat earlier than the 4-6 hours after a meal that was mentioned in the literature on here.

As for the elite level, I chose this because despite the injuries and the bout of the flu, I am still incredibly active. My lack of eating properly coupled with this has caused my body fat to sky rocket. Just a few months ago I was sub-10%.

I am a professional firefighter paramedic and I crossfit 5-6 days a week. Sprinkle in some soccer and football, along with some distance running when I have the time, and I think it puts me into the elite category on the calculator. I am not sure how familiar you are with crossfit. In a nutshell it is a combination of body weight excercises, olympic lifting, and endurance work, at the fastest pace you can manage.

Thanks again Sue I really appreciate the info.
Heath User is Offline
Posts:5
Newbie
Newbie

09/04/2009 11:06 PM
Lol. Just went to look at the calculator again. Something is way off. I think I may have accidentally used the female calculator originally. That being said, I just reused it with my dimensions, and according to it my bf% is 6 or something like that. There is no way that is possible. I am going to reload it and try again.

Okay, still not right. So, I did my bf% at the gym the other day and know it is 17%. I weigh 190. 32 inch waist. So how many blocks is now the question because I am not getting an answer from the calculator that makes any sense. I know I am not 7%. Lol. Any advice guys?
Sue K User is Online
Posts:8668
Zone Expert
Zone Expert

09/05/2009 10:14 AM
Hi Heath!

You can eat as many times a day as you like, as long as you follow the Basic Zone Rules (find the rules tab in Quick Start). The object is to spread your protein intake throughout the day, so there is a constant sypply of protein. The 3 meal and 2 snack yis merely a good suggestign that suits the typical American lifestyle. Don't eat more than 5 or 6 fully balanced blocks at any one meal.

I'm familiar with Crossfit. Most crossfitters use the Active or Very Active level, depending on the intensity of their workouts. As you know, not each crossfittter performs at the same level, some grandmas are even crossfitters. Assuming from the tone of your postings the you are at that your workouts are at a more intense level, I'd suggest Very Active, your job and dabbbilng in other sports considered. If you think your job and other sport activities require heavy lifting and activity as if you were a professional athlete or an olympian who is performing a heavy training schedule for hours on a daily basis, then use Elite. Daily athletic training activity, especially involving lifting (strength triaining), is what most influences activity level and protein requirement, not how active you are otherwise. The activity level and you LBM determines the amount of protein you require to maintain (and/or build) you current muscle mass. Too much and you gain weight. Too little and you won't maintain your muscle mass. Once your are eating at an appropriate block amount based on your LBM and activity level, additional energy needs are supported in the Zone by adding extra monounsaturated fat to meals. Most crossfitters double their fat blocks, at least (for example, instead of adding 4 F to a 4 block meal, they add 8 F).

You'll have to decide on your LBM adn body fat%. If you weigh 190 and have 17% body fat, then your daily requirement using the Very Active level would be 142 grams of protein daily (20 or 21 blocks).

You'll gain a much better understanding if you read as much as you can about athletes in the Zone. I'd highly suggest you check out the Elite Athlete page in the FITNESS tab above. Especially helpful for you will be to view the video presentations there, the ones of Barry Sears explaining the Zone to athletes.

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)
Heath User is Offline
Posts:5
Newbie
Newbie

09/05/2009 2:14 PM
Thanks again Sue. I can see what you are saying in comparing the active vs. the elite levels. I think I will try to start out with 20 blocks and go from there. My gym focuses more on the Olympic lifts, with quite a bit of weight, than some of the other affiliates. That's really the biggest reason I went with my original choice in the calculator. When I looked at the short descriptions it made the most sense at the time. I think you have been more than helpful. One last thing though. Would I be better off starting with more or less blocks. I know I already said I was going to start at 20, but I figure I have been banking on your opinion so far, what's one more question. Thanks again.


Heath
Sue K User is Offline
Posts:8668
Zone Expert
Zone Expert

09/05/2009 2:33 PM
Heath, 20, 21 if you want (not a lot of difference).

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)
Heath User is Offline
Posts:5
Newbie
Newbie

09/05/2009 6:09 PM
Thanks Sue you have been more than helpful I really appreciate it! Have a nice holiday weekend.
Sue K User is Online
Posts:8668
Zone Expert
Zone Expert

09/05/2009 7:20 PM
I'm happy to help if I can. :-)

Thanks, you too!

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)
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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.

A turning point in his research occurred in 1982. That year, the Nobel Prize in Medicine was awarded for discoveries of the role that specialized hormones, known as eicosanoids, play in the development of cardiovascular disease, diabetes, auto-immune diseases, and cancer. Since eicosanoids are only generated from dietary fat, Dr. Sears reasoned that one could apply intravenous drug delivery principles to nutrition in order to control these exceptionally powerful hormonal responses with laser-like precision. In essence, his approach treats food as if it were a drug.

This area of his research led to various patents in the area of hormonal control by essentially using food as an oral drug delivery system to modulate eicosanoids especially for cardiovascular, diabetic, and neurological patients.

The impact of Dr. Sears’ revolutionary work in the dietary control of hormonal response began with the publication of his landmark book, The Zone. Since its publication in June 1995, The Zone has sold more than 2,000,000 hardcover copies, and became a #1 best seller on the New York Times book list. In addition, The Zone has been translated into 22 languages indicating a worldwide response to Dr. Sears’ research. His second book, Mastering the Zone, published in 1997, also became a New York Times bestseller with hardcover sales in excess of 500,000 copies to date. His third book, Zone Perfect Meals in Minutes, published in 1997, quickly became one of the best-selling cookbooks of 1997 and an another New York Times bestseller. The Anti-Aging Zone was published in 1999 and provides the molecular insights into how the Zone Diet can reverse the aging process. The Omega Rx Zone, published in 2002, explores the molecular foundation of chronic disease and how high-dose fish oil can dramatically reverse it. His latest book The Anti-Inflammation Zone discusses how to combat silent inflammation in order to reduce the risk of cancer, heart disease, diabetes, dementia, and many other inflammatory conditions—and how to reverse these conditions if they are already present. To date more than 5 million hardcover copies of his Zone books have been sold in the United States.

His research has elevated food from more than simply a source of calories to being recognized as an exceptionally powerful drug. Because of his revolutionary research, Dr. Sears has been a frequent guest on many national programs such as 20/20, Today, Good Morning America, CBS Morning News, CNN, and MSNBC.

Dr. Sears continues his ongoing research as President of Zone Labs, a biotechnology company in Danvers, MA as well as the President of the non-profit Inflammation Research Foundation in Marblehead, MA. In addition to continuing research on the hormonal effects of food, Dr. Sears has expanded his research in developing innovative dietary approaches to treating cancer and neurological conditions, as well as his on-going work in treating cardiovascular diease and type 2 diabetes.

I have been taking the Fish Oil for over 3 years now. I am 44 playing hockey and working out. The Fish oil helps with the pain that I get from playing hockey. It greatly enhances my performance on the ice and while working out. I have noticed a big difference in my energy, attentiveness and memory. If I miss a day for whatever reason, I notice a huge difference and it feels like something is missing. Anyway that is my short little story and it comes from the heart.

– Carter B.

 

I am a nutritionist and Ph.D. doctor of health and nutrition. For Dr. Sears to figure out balancing fat, carbs and protein, is really beyond brilliant. It is a milestone in diet history. I go over people's diet/emotional journals. Mostly all the time, we discover that the fatigue, irritability, unstable emotions were due to the imbalance in their diet. Using the Zone to balance them out, helps control weight, roller coaster emotions and gives them energy. Dr. Sears is so right when he says food is medicine. He has figured out the most powerful drug combination going, called The Zone.
Best and healthy wishes,

– Elaine W., Ph.D., N.C., M.A.

 

I have a very exhausting job as a flight attendant. I read the "Omega Rx Zone" about 4 years ago and started taking the fish oil. I am 47 and have been flying for 22 years. I am very active, I run and lift weights. But combining lack of regular sleep, a physically demanding job, and irregular eating patterns this job takes a toll on the body. Since taking the fish oil, I have noticed that I do not get exhausted. I get tired, but not exhausted. I stopped taking it for a couple of months and then started taking another company's fish oil. I started getting exhausted again. I came back to Zone Labs and will continue with the fish oil for the rest of my life. I believe in the product and it makes a huge difference in my life. It makes a difference with my running as well. I also bring the bars and shakes with me on the road. It is almost impossible to eat the way I should at work. I haven't found the right secret. At least I have my Zone fish oil, bars, and shakes.

– Kathryn S.

 

I have been in the Zone, for about 1 month now. I wanted to share with you how wonderful I think this program is. I have been a personal trainer for almost 10 years and actively compete in numerous athletic activities. The Zone program has helped me to achieve a better awareness of my nutritional needs and the results I have seen are amazing! I have lost nearly 13 lbs since I have been in the Zone. I feel more mentally alert, more focused at work, have greater intensity during my training, have made significant strength gains, and just feel better over all. With that said, I would like to thank you for helping me in my quest for "super-health"!
Thank you!

– Rob Y.

 

I read 'The Zone' and as exactly as I could followed the advice for diet. I noted weight loss progress. Over six months, I lost 33 pounds. One year has passed since then. I have maintained the new weight, guided always by Zone concepts. The Zone is powerful - I have found it fantastic and I am very grateful to Dr Sears.

– Lyn S.

 

Before I stumbled across the Zone I was weighing close to two hundred pounds and I was depressed. I used to be a gymnast as a young man. I would think, "look at me now," when I looked in a mirror. The day I found 'The Zone' book, I was intrigued and as I read it the science made sense and so, I began to follow the "treatment". I began to lose weight and I was feeling way more energetic. I am forty two years old, I am very active and my weight is down to 162 lbs, 38 pounds lost on the Zone. I cycle, walk, jog, swim and I can now perform some of the more simple gymnastic skills I did twenty years ago...I literally feel like I have turned back the clock.
Thank you!

– Jack J.

 

I have been on the Zone diet for 7 years. I did not go on the diet to lose weight necessarily; but fairly quickly I lost 25 pounds, going from 190 to 165; from a 36-inch waist to a 32-inch waist. I primarily did the Zone to live healthier. My health is excellent now. I just turned 62 years old. My Zone is my eating lifestyle now; I seldom stray; and I do not miss anything. It is The Good Life.

– Curtis Y.

 

My wife's doctor told her to read "Enter the Zone" and to do the diet, so I told her I would do it with her. After only one week on the plan we went on a strenuous hike (the first of the year), and when we stopped at our favorite coffee shop on the way home I was able to get out of the car and stand upright and walk into the place without pain or stiffness. The Zone had eliminated all the inflammation that had always forced me to stumble all humped over into the coffee shop any time we skied or hiked all day.
Thank you, Doctor Sears.

– Larry C.

 

I used to have a lot of knee pain when I walked or ran. I have been taking Omega Rx for almost a year now, and rarely have any pain. I believe it is the anti-inflammation action of the oil. I feel smarter as well. Thanks for developing such a superior oil!

– Joe W.

 

Prior to following the Zone Diet, my body fat was around 15% and my weight around 153 pounds. No matter what I did, my weight and body fat did not change much. I regularly cycled 20-30 hours per week logging well over 400 miles. That had little impact on body fat or weight. Diet also seemed to have little impact on body fat or weight. Within a couple of months of following the zone diet, my weight dropped rather quickly to 142 pounds and body fat to about 8%. I still regularly cycle up to 20 hours per week (during the summer). I have also started strength training. I eat about 16 blocks per day. I take 3.6 grams of fish oil per day, along with Vitamin E, Alpha Lipoic Acid, CoQ10, and B & C vitamins. I also take GLA, which in my opinion, has significantly reduced fatigue and improved recovery times after exercise.

– Jeremy S.

All polyphenols have antioxidant properties than can be measured by their Oxygen Radical Absorption Capacity (ORAC), but not all polyphenols have anti-inflammatory properties. The polyphenols in Dr. Sears’ Zone Polyphenol Plus have been carefully chosen to have both.

Polyphenols are the phytochemicals that not only give fruits and vegetables their color, but also help regulate inflammation. In addition, polyphenols also activate the key enzyme (AMP kinase) that helps restore cellular ATP levels. Polyphenols also help regulate the activation of inducible inflammatory proteins (such as COX-2 and inflammatory cytokines).

There are more than 4,000 known polyphenols, and the richest sources are fruits and vegetables. In general, the more color a fruit or vegetable has, the richer the polyphenol content.

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Certified Purity and Proven Potency

Zone Labs’ Ultra Refined Omega-3 Concentrates are three times fresher and contain less than 1/10th the mercury than what is allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standard

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Standard IFOS Standard for a 5-Star Ranking Council for Responsible Nutrition European Pharmacopeia Norwegian Medicinal Standards
Peroxide < 3.75 meg/kg 5 meg/kg 10 meg/kg 10 meg/kg
Totox Levels < 20 meg/kg 26 meg/kg NA NA
Lead < 10 ppb 10 ppb 100 ppb 100 ppb
Mercury < 10 ppb 10 ppb 100 ppb 100 ppb
Dioxans and Furans < 1 ppt 2 ppt 2 ppt 2 ppt
PCBs < 45 ppb 90 ppb NA NA

 

 

 

 

 

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Zone Labs products show no detectable lead or mercury when tested down to 10ppb, which is 10 times below the Norwegian Medicinal Standard and European Pharmacopoeia Standard limits.

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Typical Retail Dose = 300mg omega-3

Standard Zone Dose = 2400mg omega-3

 

A serving of canned tuna has 12 times less omega-3’s than
Zone Labs Ultra-Refined Omega-3 Concentrates

Commonly consumed fish and shellfish in the United States

Mercury Source: Food and Drug Administration, FDA 1900-2004, “National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource". Omega-3 Level Source: American Heart Association Website.

  Mercury level
in parts per million (ppm)
Omega-3 fatty acids
(milligrams per 3-oz. serving)
Zone Omega-3 Products < 0.01 2400 (standard 4 capsule serving
Salmon (fresh, frozen) 0.014 1200
Flounder or sole 0.050 480
Pollock 0.041 450
Crab 0.060 400
Scallops 0.050 290
Shrimp ND* 290
Catfish 0.050 270
Clams ND* 250
Cod 0.095 210
Canned Tuna (light) 0.120 200
* ND: Mercury concentration below detection limit.

 

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*These statements have not been evaluated by the Food and Drug Administration.

These products are not intended to diagnose, treat, cure or prevent any disease.

 

 

 

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